Metcon (reps)

15 minutes for quality and minimum rest of:
15 Toes to bars
10 Power snatches 60/40kg

Accessory:

Barbell sit-ups, 4 x 10 - moderate/heavy
Russian twist, 4 x 20 (10/10) - moderate/heavy

For time:
21 Deadlifts 102/70kg
21 HSPU
15 Deadlifts 102/70kg
15 HSPU
9 Deadlifts 102/70kg
9 HSPU

21 Deadlifts 142,5/93kg
15m HS walk
15 Deadlifts 142,5/93kg
15m HS walk
9 Deadlifts 142,5/93kg
15m HS walk

Timecap: 9 minutes

8x 4min on/1min off

1) bike
2) row
3) ski
4) echo

(2min easy, 2min moderate)

Good Mornings

4 Sets Of 6

Go Every 3:00

Push Jerk for load:
#1: 3 reps

Alternate through
1. 15m HSW
2. Sand bag to shoulder
3. 5-8 strict pull ups
4. 15/12 cal bike
5. Rest

Skill:
For 12 min, every 3 min
Perform X reps of double unders (or 60 sec of practise) and X reps of toes to bar

Jätä lepoa vähintään 45 sekuntia. Valitse toistomäärä jolla tekniikka pysyy hyvänä.

EMOM12

1. row 15/12 cal
2. 7-10 double KB ground to overhead 24/16 kg
3. 3-5 wall climb

skaalaukset:
Soutu > vähennä kalorimäärää mikäli sinulle jää elle 15 sekuntia lepoa

KB ground to overhead > skaalattuna yhdellä kuulalla

7:00 Basic Endurance CrossFit
8:00 Snatch Technique

12:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Snatch Technique
17:00 Clean & Jerk Technique
18:00 Kipping Pull-ups Technique
19:00 Mobility

5x6 nousu raskaaseen, vikassa V1