For 40 minutes at consistent pace:
1000/800 m row
50 DB suitcase walking lunges
40 sit ups
30 box jump overs 24/20”
20 tuck ups
10 DB burpee box overs 24/20”

Rest as needed between movements and rounds.

Power snatch 5X3, 2X1

Front Squat

6 x 3 x 50-65% 2 sec down. Fast Up!

SO 2:30

Liikeparina yhden jalan kyykyn kanssa.

Hang Snatch pull 4x6 reps

“Wittman”. Rxd 7 Rounds / mod 5 Rounds

15 KB swings (53/36)
15 power cleans (95/65)
15 box jumps. (24”/20”)

Skill work:

• rowing technique
• air bike technique
• skierg technique
• talk about damper adjustment
• breathing
• strokes

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

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

WOD

10 rounds for time:
200mt Run
13 Burpees Plate