2-3rounds:
10+10 Db row
10 Db bench press

EMOM x 10

2 power clean + 1 jerk (50-70%)

be fast, not too heavy

3/12 Crossfit Sykli

Ma: Clean complex + Clean&Jerk (optional Ski condition)
Ti: MetCon
Ke: Rest or Active Recovery
To: Gymnastic Strenght + Accessory (optional gymnastics condition)
Pe: FloSesh
La: MetCon
Su: Rest (Kurimuskerho)

Ps: Pahoittelut videon laadusta. ATK ei ole vahvuus:)

6-6-5-4-3

Go every 2:00

3x 3 Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat
50-65%

Part A

5 rounds each arm

Turkish get up to windmill to get down
(1-3 windmills)

Part B

In pairs
(if solo, rest as long as it takes you to complete a complex)

5 rounds each one person working at once

2 cleans right
1 press right
3 front squats right

2 cleans left
1 press left
3 front squats left

Part C

In pairs

P1: 5-10 ab wheel roll outs (sub for kneeling walkouts or full inch worms)
P2: Batwing hold whilst P1 is working

Kipping pull up technique

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EMOM4
5-8 kipping pull ups (use band if needed)

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AMRAP10
5 pull ups
10 burbee american swing
10 sit ups

Partner workout

AMRAP 10 min. (switch after full rounds)
3 wall walks
6 toes to bar
9 calories bike/row/ski

REST 3 min.

AMRAP 10 min. (switch after full rounds)
3 devil’s press
6 box jump overs
9 calories bike/row/ski

REST 3 min.

AMRAP 10 min. (switch after full rounds)
3 DB renegade row + push ups
6 DB thrusters
9 calories bike/row/ski

Goal: 6+ rounds each AMRAP
Rx: 2x22,5/15 kg; 60/50 cm

Frontrack Lunges ( Backward )

2 x ( 4 + 4 )
2 x ( 3 + 3 )
2 x ( 2 + 2 )

Rest 2:00 - 2:30 Between sets.

🤸🩵🤸‍♀️🌸🤸‍♂️✨️