Maastaveto korokkeelta 5,5,5

Sarjojen välissä max toistot tiukka leuanveto

7:00 Basic Endurance CrossFit
8:00 "Morrison"
9:00 Jerk Technique

15:00 Jerk Technique
16:00 "Morrison"
17:00 Basic Endurance CrossFit
18:00 Handstand Walk Technique
19:00 Mobility
20:00 Basic Endurance CrossFit

For time:

200m run
20 pull up
20 power snatch @60/40kg
200m run

Clean & Jerk, 3 x 1+2, 70-75 % of 1 RM of the day

For time:
10 Press
10 OHS
20 Push press
20 Front squats
30 Push jerk
30 Back squat

Men use 50kg, women 35kg barbell.

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Accessory:
10-15 min stretching for shoulders.

For time
00:00
50 DU
20 ttb
10 burpee box over
*
8:00
50 DU
15 ttb
15 burpee box over
*
16:00
50 DU
10 ttb
20 burpee box over

(Targets under 4min, Time cap 6min)

AMRAP 10

10 Shuttle Sprint
Rest 0:20
20 Push-ups
Rest 0:20
30 Air Squats
Rest 0:20

3 rds
70 DU
15 push jerks 50/30kg

*12 min cap

E5MOM x5

400m run
15 kbs
10 pull up

10 kierrosta

3 raaka tempaus 43/30kg
15/12 cal laite

Aikaraja 20min