3x 10min ON/2min OFF

I Go-You Go

A) 12/9 Cal Ski
8 DB Snatches

B) 15/12 Cal Row
8 Wall Balls

C) 12/9 Cal Bike
8 Stick-Facing Burpees

For Time:
Front squat x 40
Bike 1 000 m
Back squat x 80
Ski Ergo 500 m
Shoulder to overhead x 100
Burpee x 250

RX 30/ 15 kg

Voit tehdä tämän omasta treeniviikostasi riippuen myös 2-3 hengen ryhmissä. Ergoissa jokainen suorittaa annetun matkan, muut liikkeet you go-i go tyylillä.

7:00 Bench Press, SuperSets + "Annie" ( 12.10.2023 )
8:00 Basic Endurance CrossFit

15:00 Basic Endurance CrossFit
16:00 Bench Press, SuperSets + "Annie" ( 12.10.2023 )
17:00 Snatch Technique

9' AMRAP
3 devil press @2x17.5/10kg
6 pull up
9 push up

4-8-12-16.... air squats
10 v-ups

aligator roll 4x5/5

slow kip-swing practice 5x3-5 reps

5' kipping pull up practice

arch pos. slow eccentric pull up 8x1, EMOM style (optional: with extra weight)

EMOM 5

3 Muscle Snatch + 3 Snatch Drop

Snatch 3-2-2-1-1-1 reps

Finish with 10 minutes of working on pegboards.

Pegboard pull-up variations include
- Feet on wall, even grip
- Feet on wall, uneven/staggered grip
- Dead hang, even grip
- Dead hang, uneven/staggered grip

SET A | 4 rounds
6-8x + 6-8x BB bulgarian split squat
8x DKB rdl

SET B I 3 rounds
10-12x Banded leg lowers
10-12x deficit hip thrust
8+8x Copehagens

2 x tabata
A)
Miniband skate jumps
Hollow hold
B)
Lunge jumps
Standing leg lifts (fast)

2-3sets:

4+4 turkish get up
60-80m D-ball carry