Basic Endurance CrossFit 50

4-6 Minutes Row or Bike @ 45 - 50% FTP 20
10 Dual KB Deadlift
Max. L-Sit Hold on KB´S
10 Ring Push-Ups
4-6 Minutes Row or Bike @ 45 - 50% FTP 20
12 Pistols, alternating
0:20 - 0:30 HS Hold
10 + 10 Banded Gluteus Kick

3 sets of
4 Deadlifts @75-80%
4-8 Strict Pullups
4-8 Ring Dips

3 x for quality

12 back extensions on GHD / weighted on the floor
9 hipthrust shoulders elevated, 70 / 50 kg
7 romanian deadlifts 70 / 50 kg
5 PEP

2 rounds
20 band pull aparts
30 supermans
rest 1 min bwn

High hang snatch 3x3

Level 1.

AMRAP8
Power clean 2-4-6-8-10...@70/50kg
Front squat 2-4-6-8-10...@70/50kg

Level 2.

AMRAP8
Power clean 2-4-6-8-10...@60/40kg
Front squat 2-4-6-8-10...@60/40kg

Level 3.

AMRAP8
Power clean 2-4-6-8-10...@50/35kg
Front squat 2-4-6-8-10...@50/35kg

Rpe 4-4.5 Treeni kehittää kykyä nostaa kohtalaisen raskasta painoa yhä väsyneempänä, yhdistäen voiman, kestovoiman ja hengästymisen hallinnan. Kierrokset tehdään nousevalla toistomäärällä. TC 8min

Back Squat 6x4,
Aim for 85%+
Rest about 3min between sets

E3M x 4

3-3-3-3 V.2

AMRAP 45

100 Calories Air Bike
100 Calories Row
100 Calories Bike Erg

Split as you like

Prowler push + pull,
1-2min rest
1-10 HSPU,
1-2min rest