5min amrap
5 Dumbbell Box Step-Overs
10 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 7:00…
5min amrap
5 Devil’s Presses
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
5min amrap
5 Strict Pull-Ups
10 Push-Ups

Row 5k

0-10min:
15/15m Yhden käden farmari kävely
16 Askellus boksille vuorojaloin

10-20min:
2min Pyörä
10 Jeffersson curl

20-30min:
2min Soutu
10/10 Bulgarialainen askelkyykky

30-40min:
2min Kelkka
8-10 Lapaveto + 10s passiivinen roikunta

2 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast pace

Snatch warm up
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor
1 OH squat

Strength and skill
EMOMx10
1 Power snatch + 1 OH squat
* increasing weight every 2-3 rounds

Haasteet jatkuvat CFT - ja CFJ Jäsenkarkeloilssa tämän viikon :)

A: E2,5M for 10min
x3 front squat @heavy weight

B: 8min emom
3x speed bs @light weight

C emom 18
Odd: Row @ moderate pace
Even: 5 Burpees Amrap DU

Clean technique
*Rinnallevedon tekniikkaa / liikkeen läpikäyntiä pieniin osiin pilkkoen
*Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen

WOD
*With partner, You go I go
*4min each station, no rest between (total 16min)

1. Max meters Sled push/pull
2. Amrap: 10 air squat + 5 Ring row + 5 Ring push ups
3. Max cal Erg
4. Max time Plank hold

55-minute AMRAP @ steady pace

5000/4000m BikeErg
1000/800m Row
800m Ski

E3M for 15min
Back squat x3 @ heavy weight ca 85%
+
5 rounds
2min amrap
Power clean x3 60/40
Amrap ball slam
2min rest

Lepoja