Puolesta reidestä Rive 3@70%, 2@75%, 2@80%, 2@85%, 2@90%

Työntäveto puolesta säärestä (korokkeet) 3@95%, 3@100%, 3@105%

Suorinjaloin mave 3x6@60% (takakyykystä)

Stopilla etukyykky 3x3@75%

Raakarive + raakatyöntö 3+1@70%, 2+1@75%, 1+1@80%, 1+1@85% 2x1+1@90% (+1+1@90)

Snatch balance 3@70%, 2@75%, 2@80%, 2@85%, 2x1@90% (+1@90)

Friday 3rd November 2017

6 sets:
200m at fast pace ,100m walking recovery
Sprint: 100m
50 monopodal single unders (25 L + 25 R)
Sprint: 100m

Walk 100m back to original starting point between sets.

Skill of choice:

pull ups, bar MU, ring MU, handstands

15 Min EMOM of:
Min 1 One-Arm KB Clean & Jerk (32/24Kg) 8 reps (alternate arm every 4 reps)
Min 2 One-Arm KB Swing Snatch (32/24Kg) 10 reps (alternate arm every 5 reps)
Min 3 Two-Arm KB Russian Swing (32/24Kg) 12 reps

Alkuun
200m soutu
3 kierrosta
5 rengassoutua
7 punnerrusta
10 kyykkyä
Loppuun
200m soutua

Back squat
135*5
135*5
150*1

squat
10

Yoga ball crunches
10

5RFQ
10 SL Hop & Hold (ea)
3 Box Jumps with Straight Leg Land
10 SL Glute Bridges (ea)

Huoltoa ja hiilaria

8-9 Core
12-13 Basic Endurance CrossFit
16-17 Snatch Technique
17-18 Basic Endurance CrossFit
18-19 Snatch Technique
19-20 Basic Endurance CrossFit