Metcon (time)
12 rounds of:
200m run

YGIG

Accessory:
3-5 rounds of:
15-20 Seated band pull
15-20 JM Press
3-5 Seated box jump

Finisher:
2 x 3 min standing abs with band.
2 min rest between sets.

Metcon (time)

Rounds for time:

50 Toes to bar
50 Box jumps 30”/24”
50 Toes to bar
50 Calories bike

Timecap: 20 minutes.

Accessory:

Barbell rollout, 4-5 sets of 10-15 reps.
Plank on rings, 4-5 sets of 15-30s/arm.

Metcon (time)

For time:

1200m run
63 KBS
36 Pull-ups
800m run
42 KBS
24 Pull-ups
400m run
21 KBS
12 Pull-ups

M: 24kg N: 16kg

Timecap: 25 minutes

Work up to heavy Power Clean + 2 Hang Power Cleans

Working in pairs YGIG
4x10 wall roller hack squat

7:00 Row 5k + Accessory ( 17.8.2023 )
8:00 Basic Endurance CrossFit
9:00 Mobility

15:00 Row 5k + Accessory ( 17.8.2023 )
16:00 Basic Endurance CrossFit
17:00 Clean & Jerk, Technique
18:00 Mobility
19:00 Bar Muscle-up, Technique
20:00 Basic Endurance CrossFit

3 rounds for time of:
10 x Strict Pull-ups
30 x V-ups
20 x Overhead Walking Lunges @ 52.5/35kg

Record time, scaling and other details.

6 x alkavalla 2.30 minuutilla

15/12cal laite
15 seinäpallo

Paina liikkeet läpi niin nopeasti kuin pystyt ja lepää loppu aika.

For Time
40 Wall Ball Shots 9/6kg
40 Hang Cleans 45/30kg
40 Pull-Ups
40 Deadlifts 45/30kg
40 Push-Ups
40 Box Jumps 60/50cm
40 Kettlebell Swings 24/16kg
40 Toes-to-Bars
40 Air Squats
40 Hang Snatches 45/30kg
40 Double-Unders
40 Sit-Ups
40 Burpees

In teams of three "I Go, You Go":
4 rounds:
Row 1500m,
60 Wallball,
60 Deadlift (80/50kg),
60 Sit-Up