5/12 Crossfit sykli
Ma: Weightlifting (Optional Bike Erg Test!)
Ti: "Right Now" + Accessory
Ke: Rest or Active Rest
To: Gymnastics Technique + "Vitaly Scherbo" (Optional Rx+ gymnastics)
Pe: Back Squat + Accessory
La: "American Witch"
Su: Rest

Before this workout, spend 5-10 minutes doing shoulder dislocation, foamrolling etc.

On a rolling 10 minute clock:

• Row 500 m

And then for the rest of the 10 minutes repeat:

• 10m Bearwalk w. wallball below you
• 10m backwards Bearwalk w. wallball below you
• 10m lunges w. wallball going through forward leg each step
• 10 Pull aparts (low resistance band)
• 10 Press w. rubber band stretched to regular press arm width

Warm up(10)
3rds
20 jax
10 knee grab
5 pik n grass
100m run

WRK(20)
WRK for 20:00
8 dumbbell power clean
6-10m shuttle runs
8 push ups
6-10m side shuffles
8 leg raise

Finisher
50 bicycles
1:00 hamstring stretch

On the 2min x 5 rounds (10min)
Complex of:
1 Clean
2 shoulder press
2 push press
2 push jerk

Box
Warm up:
Classic gym (boka, térd, csípő, vall)
30" jumping jack
Jumpings:
Knee, foot, one leg,
10 burpee 2x
Box step 2x10
Box jump 2x10 (nyújtva, Guggolva)
Box step with db 2x8x2
2x5 bátor ugrás
One leg box Squat 2x5

10 perc amrap
1.:10 burpee box jump 5 v sit
2.:10 v sit 5 burpee box jump

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters 50/35#
6 toes-to-bars
24 double-unders

• sub hanging knee raises for TTB
• 24 singles for dubs

EMOM 12

1 minute : 4 High Hang Power Clean
2 minute : 3 Hang Power Clean ( above knee )
3 minute : 2 Power Clean

WOD
10-20rds
3x push up
8x lunge
10x jumping jack

2x7 Squat clean (tng)
1x7 Hang power clean (tng)
2x4 Squat clean (drop and go)
2x4 Hang squat clean (drop and go)