Ylöstyöntö

Hang muscle clean
3-5 x 3

Clean pull + hang clean + jerk
4-5 x 1 + 2 + 1

Power clean
4x 2

6:00 Basic Endurance CrossFit
7:00 Mobility + Core Workout
8:00 Snatch 1RM ( 8.4.2026 )

12:00 Basic Endurance CrossFit

15:00 Basic Endurance CrossFit
16:00 Snatch 1RM ( 8.4.2026 )
17:00 Mobility + Core Workout
18:00 Handstand Push-Up Technique + "J.T2
19:00 Basic Endurance CrossFit

LÄMMITTELY
n. 1min/liike
- Rangan rullaus + kierrot
- Kyykky käsien nostolla
- AKK - etunoja
- Lisko oik. & vas.
- Pöytänosto + eteentaivutus
- Polven ojennus vk kanssa etunojasta
- Ylivienti vk päinmakuulla
- Kylkimakuulla käden avaus vk

2024 VIIMEINEN TREENI
Amrap 20min
24 cal hiihto/soutu
24 air squat
24 gorillasoutu
24 stepperin/boksin ylitys
24 punnerrus
24 vatsarutistus/istumaannousu

RestDay!

LÄMMITTELY
- Tekniikkatikkaat
- Reaktiopelit

TIIMITREENI
2024 m soutu / hiihto
72 x wall ball
72 x etuheilautus
72 x istumaannousu pallolla
72 x slam ball olan yli
72 x synk. air squat

Timecap 35min

3 x AMRAP5 (rest 1:00 between amraps)
run 400m

remaining time amrap:
5 box jumps
5 kb swings

1:00 on/ :15 off x4
1: machine
2: cindy
3: shuttle run
4: 20 r.twist + max oh straight leg sit-up

*cindy=
5 pull up or ring row (3)
10 push up (6)
15 air squat (9)

EMOM 32

Minute 1 : 20 Squat with MedBall 20/14p
Minute 2 : 7 Chest to Bar / 10 Pull-Ups
Minute 3 : 0:30 Handstand Hold
Minute 4 : 15/11 Calories Bike Erg
Minute 5 : Dual KB Front Rack Hold
Minute 6 : 12 Burpees
Minute 7 : 7 Toes To Bar / 10 Hanging Knee Raise
Minute 8 : 15/11 Calories Row

5 RFT

10 Power Cleans
8 Front Squats
6 Push Jerks
200m Run

Weight 50/30 Kg

3 RFT

10 Push Ups
15 Dumbbell Front Squats
20 Dumbbell Russian Twists (10 per side)
15 Dumbbell Overhead Lunges
10 Burpees
1-Minute Plank Hold

Write dumbbell weight in comments