1x10 Snatch (5 tng+ 5 drop and go) 60%
1x10 Hang Snatch (5 tng+ 5 drop and go) 60%

1x6 Snatch (3 tng+ 3 drop and go) 66%
1x6 Hang Snatch (3 tng+ 3 drop and go) 66%

1x4 Snatch (2 tng+ 2 drop and go) 72%
1x4 Hang Snatch (2 tng+ 2 drop and go) 72%

Joka treenikerta nosta painoja 2%

A: Hang power snatch + Power snatch+ squat snatch
B: Hip power clean+ hang power clean
C: Snatch pull @90% of max snatch 4x3(ecc. slow motion)

A) Clean, nousu kakkosilla raskaaseen painoon.
- Ei tng, ei pudotuksia.
- Kaksi kertaa sama paino
- 15 min

B) EMOM for 6 minutes: 2 Power cleans @ 80-85% of A.
- Korostetun hidas veto lattiasta polven yli
- “Venytä rannetta” vedon aikana, eli keskity pitämään kädet rentona & yläselkä tiukalla.

C) Front squats

6 x 3, 2s paussi pohjassa. Laadukas, mutta mahdollisimman raskas.

D) Accessory:

3-4 Rounds of:
8 Pendlay rows
8+8 1-arm bent over row
5 x 5s+5s kidutuspito kierrolla
5+5 Windmills
*Kaikissa kunnon polte

Finisher: yhteensä 14-16 x korkea box hyppy. Tee 2-3 toiston sarjoissa.

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 )

For time

• 12 squat cleans, weight 1
• 36 pull-ups

• 12 squat cleans

• 6 squat cleans, weight 2

• 18 bar muscle-ups

• 6 squat cleans

♀ 105 lb and 155 lb
♂ 155 lb and 225 lb

4-4-4-2-2, climbing heavy

Go every 3:00

4 rounds each:
8-12 2xkb front squat (tempo 2X0X)
20 m front rack carry

4 Rounds For time:

100m Kettlebell Front Rack Carry
100m Run ( 250m Bike )
100m Sled Push
100m Run ( 250m Bike )

Empty Sled
Kettlebells 32/24kg

1) emom12:
1: 6+6 yhdenkäden pystypunnerrus @toispolvi
2: 6+6 bulgarialainen
3: 6-10 polvennosto @roikonta

2) Amrap10:
10 ilmakyykky
5 punnerrus
10 vuorikiipeilijä