Working 3 on 2 off. Switch A and B (30 minutes and 6 intervals)
A.
20/15 Cal Row
15 DB Thrusters 22.5/15kg
Max bar over burpees
B.
100 Double Unders (1:20 max time)
15 Pull ups
DB snatch 22.5kg/15kg

Alternate hands on the DB.
Score is burpees + snatches
Scale double unders to ~1:20 of skipping. Singles 250

30min Amrap
500m row
1000m bike
500m ski
1000m bike

2 rounds + 500m row

RestDay!

W.UP
W.UP
VIDEO SPALLE E LOMBALGIA (ERBINI PAGINA SLY TEAM CROSSFIT)

PVC

EMOM 12' 3RND
1. DB Burpee with Knee Tuck to Ascending Deadlif
2. 10/12 Cal. ROW /30 DU
3. 50" HOLLOW POSITION + PLATES
4. Standing Calf Raise 25 Bodyweight

STRENGHT WL
A
4-5 SET
Rest 1' set e RND

1 Elevated Heel Bodyweight Squat 25 REP

2 Dumbbell Goblet Squat 10-12

W.UP
5X5 Squat clean & split jerk @40-50%
4 Squat Clean & Split Jerk @70%
3 Squat Clean & Split Jerk @75%
2 Squat Clean & Split Jerk @80%
1 Squat Clean & Split Jerk @85%

STRENGHT WL
"ELK"
FOR TIME
10 power snatch 40-50kg/45-35kg
25 HSPU Kipping
10 power snatch 40-50kg/45-35kg
50 Pull Up
10 power snatch 40-50kg/45-35kg
25 HSPU Kipping
10 power snatch 40-50kg/45-35kgg
40 C2B
10 power snatch 40-50kg/45-35kg
25 HSPU Kipping
10 power snatch 40-50kg/45-35kg
30 BMU

OPZIONALE

5 RND
REST 1' TRA I RND

10 Dips
10 Bodyweight Skull Crusher
10 V-UP

EILINEN / PK-LENKKI, PYÖRÄILY, KÄVELY, UINTI, JNE.. + KEHONHUOLTO

Bench press 5 RM, then 3x4 reps @ same weight

(Weighted) Chinup 4x6 reps, then max reps without weight

2 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast pace

Snatch warm up
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor
1 OH squat

Strength and skill
EMOMx10
1 Power snatch + 1 OH squat
* increasing weight every 2-3 rounds

A,
Front Squat 3-10

Rest as needed between sets.

Find a heavy set of 3.
-- then --
Back out to a heavy set of 10.

B,
Glute Bridge 15-15, using heaviest weight per set
Reverse Lunge 20-20-20, using heaviest weight per set

Reverse Lunges- 3x10 L/10 R

C,
Muscle Clean 5-4-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
AMRAP 7 mins of:
3 Clean & Jerks @102/70kg
21 Air Squats
42 Double Unders
Goal: 3+ rounds

E,
For quality:
Double Kettlebell Front Rack Carry, pick load 45m
Hollow Hold, 40 secs
10 L/10 R Lateral Ball Throws, pick load
Double Kettlebell Front Rack Carry, pick load 30m
Hollow Hold, 30 secs
10 L/10 R Lateral Ball Throws, pick load
Double Kettlebell Front Rack Carry, pick load 15m
Hollow Hold, 20 secs
10 L/10 R Lateral Ball Throws, pick load