Metcon (quality)

EMOM for 20 minutes of:

1: 15 Bench press light/moderate
2: 15 Box jumps 24/20”
3: 15 GHD sit-ups
4: 10 Burpee box jumps 24/20”
5: Rest

Strength (load)

“The Bear”

Perform 5 sets of 7 sequences (complexes) of the following exercises:
* Power Clean
* Front Squat
* Push Press
* Back Squat
* Push Press behind the neck

Rules:
Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set (not even re-grip).
Goal is to increase loads each round to complete “The Bear” with max load.
6:00 min send-off.
You must power clean the bar to full standing position before squatting the weight

Accessory:

Spend 20-30 minutes stretching

Metcon (time)

With partner 6 rounds (each) for time of:
20/15 Calories row
400m run

*YGIG

Timecap: 40 minutes

Accessory:

4-6 sets of 90m front rack carry with two KBs - heavy
GHD sit-ups 4-5 sets of 15-20

Metcon (time)

7 rounds for time of:
400m run
4 Chest to bar pull ups
8 HSPU
12 Pistols, alternating legs

Timecap: 22 minutes.

Accessory:

Strict pull-ups 4-5 sets with 1-2 reps left in the tank. Scale to ”Aussie pull-ups” if you can’t do regular pull-ups
Ring dips 4-5 sets with 1-2 reps left in the tank. Scale to ring push-ups/regular push-ups if you can’t do ring dips.

"Strength (load)

With partner 8 rounds (each) for time:
P1) 4 Floor press
P2) 500/400m row

Score: total KG lifted

Timecap: 36 minutes."

---

"Pariharjoitus, jossa tavoitteena on edetä reippaasti sekä nostaa kumulatiivisesti mahdollisimman suuri kilomäärä. Harjoitus kehittää perusvoimaa sekä vauhtikestävyyttä.

Harjoituksessa pareista toinen aloittaa tekemällä lattiapenkin sillä aikaa kun toinen soutaa annetun matkan, minkä jälkeen vuorot vaihtuvat. Hyvin onnistuneessa harjoituksessa pystyt soutamaan reipasta vauhtia (alle 2:00 min) ja saat penkin nipin napin läpi. "

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.

---

Accessory:
10-15 min stretching for shoulders.