Viikko 7 (Crossfit sykli 7/12)
Ma: Olympic weightlifting + sled push
Ti: "Misery Business" + midline finisher
Ke: Rest
To: "Spiders" + gymnastics accessory
Pe: Deadlift + leg accessory
La: Legendary benchmark
Su: Rest or KURIMUSKERHO💀

• MA Optional condition & TO Optional rx+ gymnastics

"Success is peace of mind which is a direct result of self-satisfaction in knowing you did best to become the best you are capable of becoming"

Warm up(10)
3rds
10 jax
10 alt single leg floor touch
100m run

WRK(24)
WRK 6:00 REST 1:00 x3
12 sumo deadlift + high pull
ten meter broad jump
12 hand release push ups
ten meter run
24 toe taps
12 tricep dips or tricep kickbacks

Finisher
50 double crunch
1:00 IT stretch

Kuntopiiri 48-84 x 1min

40sek työ / 20lepo

KB deadlift
Ring row
Box step up
Push up
Plank
REST

On the 0:00
5 rounds:
30 double unders
10 DB push presses 30/20 lb

On the 10:00
5 rounds:
10 box jumps
15 sit ups

On the 20:00
5 rounds:
8 push ups
10 thrusters 25/15 kg

On the 30:00
5 rounds:
10 KB deadlifts 2 x 24/16 kg
10 wall balls 9/6 kg

8 min time cap per set.

10min alkavalla minuutilla

1. Käsilläseisontapunnerrus, katkeamaton sarja ja jätä pari toistoa varastoon
2. Varpaat tankoon, katkeamaton sarja ja jätä muutama toisto varastoon

Sotilaspenkki 4x8-12

Partner Workout

Every 4min for 20min

8 Db snatch
5 burpee
4+4 Thruster

Every 5:00 for 30:00 (6 rounds)
12 wallballs
24 AKBS 53/35
400m run

60s. ON, 30s. OFF for 18 mins
1.split jumps
2.one leg V-up
3.KBS
4.push up