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.

Complete as many rounds as possible in 12 minutes of

• 3 rope climbs, from seated to 10 ft.
• 50 double-unders

Pick a card;
♥️ 1-10 squats ( add weight if you have it)
♠️ 1-10 burpees
♦️ 1-10 diamond push ups or regular
♣️ 1-10 Sit ups
Jack - 10 pistol squats
Queen - 15 hollow rocks
King - 20 mountain climbers

Try to go each minute or you can every 45secs or 30 if you want a real challenge.

Kids workout is half a pack or ygig with your brother or sister ☺️

5x
In 6 minutes:
300m Skillmill run
30cal Assault bike
Remaining time row for calories.
Rest 2min
Score total calories.

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

10 x 500m / Rest 1 minute between intervals
(Hardest sustainable pace - Eli tavoitteena on vetää jokainen intervalli mahdollisimman samalla keskivauhdilla, kovaa saa mennä, mutta ei all out vetoja!)

4-5 rounds of
10 butt lifts
20 heel touches
10 rainbows
10 leg lifts
Rest as needed between rounds

https://www.instagram.com/elligromov/?hl=fi

For time:
21-15-9
Power Clean + Shoulder to Overhead @60/42.5kg
Front Squats @60/42.5kg

Timecap: 10 mins

Extra credit:
Banded Pull-throughs: 4 x 15. Rest 60s.
Active Straight Leg Raises x 20 reps each side.

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%