AMRAP15
15 box jump over
max effort L-sit/ L-hang
40m sandbag/ d-ball/ kb front rack carry

Work up to heavy 4rep push press (1-2 attempts)
Then,
2x6-8 reps @80-90% H4

AMRAP 8
8 Burpee over Bar
10 Thrusters 50/35kg
12 Toes-to-bar

3x1. Hae päivän maksimi tai 90%.

Gymnastics strength
strict c2b 4x 3-6 (hollow body pos.)
strict ring dip 4x 3-8

2+ reps in tank

Scaled strict pull up / banded ring dips / go bigger rep scheme if needed

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OPTIONAL GYMNASTICS

4-5rounds: 2-5 RMU
Rmu practice 4-5 rounds for quality/technique"

10 sets of
Snatch Pull + Snatch @75%+

(12min time – Go every 60-90sec)

RX:
Every 4min x 4
12/9 Cal row
10-12 Box jump @60/50cm
12-14 Alt DB snatch @25/17,5kg
10-12 Burpee over line

Scaled:
Every 4min x 4
10/7 Cal row
8-10 Box jump @60/50cm
10-12 Alt DB snatch @17,5-20/10-12,5kg
8-10 Burpee over line

RPE 3.5-4

Huom!
Painot ja toistot huomioiden RPE. Max työaika 2.30min.

Work up to a heavy
Clean + Jerk + Front Squat + Jerk of the day

7:30 Basic Endurance CrossFit
8:30 Thrusters + "Jackie" ( 29.1.2024 )
9:30 "Sirkus"

12:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Snatch technique
17:00 Double Unders + Toes To Bar, Technique
18:00 Thrusters + "Jackie" ( 29.1.2024 )
19:00 Basic Endurance CrossFit

...Next Deload...

3x
2min ON/2min OFF

AMRAP of:
14 DB Snatches 22,5/15kg
6 Burpee-Box Jump overs
+ Max Cal. Bike/Ski/Row In the remaning time