Raaka rinnalleveto, tekniikan harjoittelu ja kropan herättelyä, nousu "max5 rautaan"

Maastaveto 3x5x70%
Hyvää Huomenta 3-5x10 (kevyesti)
Reverse Hypers 3x20

Alkuun 1km soutua
5x8 shoulder press 30kg
5x8 powerclean 40kg
Perään vatsoja laitteella, lankutusta ja selkää @crossfit27 #teneriffa

Harjoitellaan kahvakuulaheilautusta

Box-kyykky 3x5x80% (syvyys vaakatasoon tai 1" yli)
Maastaveto suorinjaloin 3x10-15
Hyvää Huomenta 1x30-50 (kevyt)
Istumaan nousu 100 toistoa

Find your 3RM for the day

No more than 5 sets

5:00 max distance Single arm DB overhead carry 50/35.
Every time you put the DB down or switch arms do 5 DB Snatches on the same arm before you can resume accumulating distance
Rest as needed
5:00 max distance Deadball bear hug carry 100/70. Every time you drop the ball you have to do 5 Dball squats before you can resume accumulating distance

LUNEDI

A. Warm Up
3 RND
15 Banded Good Morning
12 Tempo Push Ups (Lento fase eccentrica, veloce concentrica)
9 Strict Pull Up

B - forza
S. Press
5×5
60% @1RM

poi
Bench Press
4×10

C. Met-Con – For Time
Row/Bike 25/20 Cal.
20 C2B
5 Sandbag Cleans 50/68kg-(donna power clean 35/45kg)
20 C2B
Row/Bike 25/20 Cal.
(C2b CON VEST)

D. Forza 2 parte
Back Squat
10 @65%
10 @65% + 5kg per lato
10 @65% +10 kg per lato

E.
AMRAP 5' x 4
20/15 Calorie Ski
12-15 Ring Dip
Nel tempo rimanente max rep p. jerk (60/50-45/35kg)

Rest 2'

F. opzionale
Gymnastics Complex
5 Rnd
8 Pull Up
6 Chest To Bar Pull Ups
4 Bar Muscle Ups
scaled
5 Rnd
6 Pull Up
4 Chest To Bar Pull Ups
2 Bar Muscle Ups
F1
3x Max Time
DB Farmers Hold

Rest 3-5'
Back Rack Step Through Lunges

4×15
(2 per lato)
GHD Hold
5x 20"

F2
14 km di A. Bike

Lepoa

Penkkipunnerrus 8x3x50%
Ojentajapunnerrus otsalta 4x10
Vipunostot sivuille 3x8-15
Vatsarutistus 3x"max"

for time:
30 Burpees
30 Wall Ball Shots (9/6)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (22/15)
30 Pull-Ups