Week 2

• 10min warm up (include 3x1min high cadence)
• 1x8min @85-90% rest 4min
• 4x4min @105-115% rest 4min between
• 10min cool down

Calculate the correct paces from your avg power for the 20-minute test last week.

Convert watts to pace/500m at concept2.com

Weighted Ring dip or Box dip 3 RM

3-4x Super sets.
15-20 Biceps curl w/ barbell
15-20 Triceps Extensions w/ band
15-20 GHD sit ups
Rest 2min...

For Time:

9-6-3 Deficit Handstand Push Ups
30-20-10m Front Rack Walking Lunge

Deficit 23/15cm
Lunge 60/45kg

CAP 15

A: Find your max reps at 80% snatch (increasing reps during the sets)
B: Power clean + slow motion low hang squat clean 4x2
C: AMRAP 8’: 2 power clean + 2 burpee

A: Paused push press + pause push jerk up to heavy 4x2
B: Split Jerk practice up to heavy
C: Emom 10’: 4x Tng clen and jerk @75% of clean and jerk

Workout
Warm-up: Leg swings, knee hugs, calf stretch, grab foot behind alternating, 200 m jog

o Run: 2.5 mile (fast pace)

o Cool Down: Walk 200 meters
o Core Work: 3 rounds
15 x Supermans
30 x Plank hold Knee to Elbows
60 x Flutter Kicks

For time with partner

10 rounds (relay style)
6 Double KB squat clean @2x24/16kg
8 T2b

Then immediately into:

10 rounds (relay style)
6 Double KB push up
8 Box jump over @60/50cm

Then immediately into:

10 rounds (relay style)
6 Double KB burpee
8 Double Kb jerk

Timecap :35 mins

Tee 1-2 lähestymissarjaa/jalka
Työsarjojen välissä 60-90s. lepo

6:30 Basic Endurance CrossFit
7:30 Core
15:00 "Angie"
16:00 Basic Endurance CrossFit
17:00 Snatch Technique
18:00 Mobility
19:00 Basic Endurance CrossFit