Alkulämmittely ja mobility

Kuppi ja kaari pitoja

On off 30/30s 4kierrosta
Kone
Burpee
Rengassoutu

Loppuvenyttelyt

AMRAP 17 ( Reps )
40 Box Step Ups 24/20"
30 Jumping Pull Ups
5 - 7 - 9 - 11 - 13 .... Power Snatch 47,5/35kg
20 Knees On Ground Push Ups
100 Single Unders

Lepoja

Alkulämmittely ja mobility

Roikuntahaaste

15min amrap
100m kone
10 askelkyykkyä
6 leukaa
20s lankku
6 pallo olan yli

Loppuvenyttelyt

• 1 Set of:
Strict Handstand Ups max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps

Warm up(10)
3rds
10 plyo jumps
10 knee grab
10 pick n grass

WRK(25)
WRK for 25:00
100m suitcase carry(switch hands at 50m)
16 heavy jump rope
12 straight leg deadlift-two seconds down/up
kb/db/barbell
8 pull ups/ring row/upright row(choose)
100m run

Finisher
50 russian twist
1:00 samson stretch

CNJ 5x1
Clean pull 4x2
Front squat 5x4

Eilinen/Lepo

A,
Week 1

Hang Snatch : 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
CrossFit Games Open 14.4
As many reps as possible in 14 mins of:
60 Row Calories
50 Toes-to-bars
40 Wall Balls @9/6kg
30 Cleans @61/43kg
20 Muscle-ups

C,
3 rounds for quality of:
10 Wall Planks
20 Side Plank + Reach Throughs
10 Bent Over Flies, pick load
Rest 1:30

A) Emom 14'
Even: 5 FS @80% 1rm PC
Odd: 20 sit up
B) for time
100 Du
80 thruster @40/25
60 sit up
40 PC @40/25
30 HSPU
20 bar mu