Liikeparina yhden jalan kyykyn kanssa.

Halting Clean Pull 5x3
- 1s pause irroitus maasta, 1s pause polvien alapuolella ja 1s pause polvien yläpuolella.
- samat pauset alas mennessä.

Jefferson Kang Curl
3 x 3. Rest 60s
- Light/moderate weight
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

1/12 crossfit sykli
Ma: Clean & Weightlifting Condition (optional Bike erg condition)
Ti: Intervals
Ke: Rest or Active Recovery
To: Gymnastics + Accessory
Pe: Back Squat + Accessory (optional gymnastics condition)
La: Metcon
Su: Rest

Double-Under Pyramid

Do unbroken sets of double-unders, starting with 5 reps, with three burpees after each set. Increasing the double-unders by 5, up to 50 reps. So 5, 10, 15, and so on, then back down: 45, 40, 35…, with three burpees in between each double-under set. Every time you miss a jump do five push-ups.

Crossbody Banded Rear Delt Fly
3 x 20 each. Rest 60s
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Make up an extra credit session you missed from earlier in the week
+
15 breaths (6s inhale, 1s hold, 6s exhale, 1s hold)

A) Snatch

Snatch, nousu raskaaseen 1RM 12 minuutin aikana.
Sitten, 5 x 1 @ 75%. EMOM.

B) Clean & jerk

Clean & jerk, nousu raskaaseen 1RM 12 minuutin aikana.
Sitten, 5 x 1 @75%. EMOM.

C) Front squats

Nousu raskaaseen, mutta hyvin liikkuvaan ykköseen. Ei grindausta.
Sitten, 2 x 2 @80%

For time: 3 rounds “Klepto”
27 Box Jumps
20 Burpees
11 Squat Cleans

4 x 5min - 3min rest between sets.
alt. a & b
A) ergo @70-75% effort
B) 8 kb swing + 4 burpee over kb + 10 sit up

Rpe 3-3.5