Skill Practice:
-Handstand hold balancing against wall
-Handstand hold practice 1 x 1m area

4 Rounds of
20/15 Cal.
16 Pistols
16 KB Swings 24/16kg

In 20min find your 1RM of the day for

• Back squat

6:30 Basic Endurance CrossFIt
7:30 Accessory

15:00 Voimistelu, Bar Muscle Up
16:00 Basic Endurance CrossFit
17:00 Accessory
18:00 Accessory
19:00 Basic Endurance CrossFit

Workout 20.1

10 rounds for time of

• 8 ground-to-overheads
• 10 bar-facing burpees

Women 65 lb. Men 95 lb.

20 Mins to build to a 1 RM

3x 4min ON/3min OFF

AMRAP 4
3 Rounds of
3 Power Clean
3 Front Squats
3 Push Jerks
+
Max Cal. In the remaining time

• Challange yourself with the weights, if you have near 2 minutes of time for the Cal, add weight to next round.

RX: 80/60kg+

A) Box Squat
5-4-3-2-1+. Rest 2:00
- Box about parallel, wider than normal stance
- Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
- Option: 6 x 4 at the same weight, focusing on technique.

B) Romanian Deadlift
3 x 10. Rest 90s.
- building in weight
- slow & controlled tempo

Torstai 4.2.
6 min Emom
1 Clean + 2 Split jerk 70-80%

For time

20-18-16-14-12-10
row

10-9-8-7-6-5
power snatch @40/30kg,

Target under 12min, Time cap 16min