Juoksuintervallit

3x1200m
3 min rest

-2/-5s Cooper pace

3x1200-->Cooper 2800 tai yli
3x1000-->Cooper 2800->2400

3x800m-->Cooper 2400m tai alle

Kimpisessä

8:00 Front Squat + Barbell Circuit ( 16.10.2023 )
9:00 Basic Endurance CrossFit

16:00 Mobility
17:00 Basic Endurance CrossFit
18:00 Front Squat + Barbell Circuit ( 16.10.2023 )

10 Minutes of Jump Rope or Single Leg Skill Practice  

OPTIONS
* Single Leg Squats
* Unbroken Single Leg Squats
* Double Unders
* Double Under Crossovers
* Triple Unders

For quality:

RX:
20 Rounds (YGIG per round)
3 strict pull up
5-7 narrow grip push up
20-30 du

Scaled:
20 Rounds (YGIG per round)
3 jumping C2B (haastava)
5-7 narrow grip push up with box
10-20 du

TC 18min

For Time: YGIG (share the reps)
60 cal row

10 burpee

60 Air Squats

10 devils press

60 Ring row

10 Burpees

6 shuttle run

*rest 2min

50 cal row

10 burpees

50 sit ups 

10 Burpees

50 KB swing 

10 Burpees
5 shuttlerun

*rest 2min

40 cal row

10 Burpees

40 KB high pull

10 devils press

40 box jump

10 burpees

4 shuttle run

TC 45min

10 Rounds For Time [20 Minute Cap]:
500 Meter Bike Erg
30ft. Dumbbell Walking Lunge
10-1 Dumbbell Shoulder to Overhead  

*Dumbbells: 22.5 / 15 kg's
*Score: Time (Add 1s For Every Missed Rep If Capped)
*100m = 1 Rep 
 

Every 90s x 6

1 Clean + 2 Hang clean + 1 split jerk

By Wodliiga

7 Min Emom
3 Power Snatch @5/10 rpe
2 Power Snatch @6/10 rpe
1 Power Snatch @7/10 rpe
rest
3 Power Snatch @6/10 rpe
2 Power Snatch @7/10 rpe
1 Power Snatch @8/10 Rpe

For Total Reps:
Minute 1: 1 Rope Climb
Minute 2: 2 Rope Climbs
Minute 3: 3 Rope Climbs
...
Add 1 Rope Climb Every Minute