12min AMRAP: Metrit

Kirkkonummen urheilukentällä:
Vanha rantatie 8

3-4 rounds for quality:

10 GHD Back Extension
20 m Heavy Sled Pull
40 m Sandbag Carry/ KB Front Rack Carry

EMOM 16:
1. 4 strict hspu into max kipping hspu*
2. 12+12 KB side bend
3. 45s KB plank drag through
4. REST

*shspu skaalaus: max 2x abmat -> negative hspu -> box pike hspu
*kipping hspu skaalaus: max 2x abmat -> box pike hspu

7:00 Basic Endurance CrossFit
8:00 Basic Endurance CrossFit
9:00 Snatch Technique + Ladder

15:00 Basic Endurance CrossFit
16:00 Bar Muscle Up, Technique
17:00 Snatch Technique + Ladder
18:00 Snatch Technique + Ladder
19:00 Bar Muscle Up, Technique
20:00 Basic Endurance CrossFit

Heavy Set of 3

A) Pause Back Squat
- 6 x 4 reps with 1s hold in bottom @60%, every 60s.
- These are SPEED reps. controlled descent, 1s hold, explosive up.

B) Extra Wide Sumo Deadlift
4 x 3 @70%, every 60s.
- Reset on each rep.
- Stance as wide as mobility, technique and comfort allow.

• Final week of these two.

5 reps @70% + 3 reps @80% + max reps @90%
rest 2-3 min bwn sets

5 sets of

3 "Drop and Go" Cleans
- work up to heavy sets

21-15-9 reps of
Hang Squat Cleans 50/35kg
Pullups
Handstand Pushups

AMRAP 18

5 CTB
10 Deadlift 80/60kg
5 CTB
20 Wallball
5 CTB
30 Box Jumps 24"/20"