15 min outdoor cool down walk/jog in a group. You can take a look at the past training period, what was working and what was not and enjoy the new PRS made this week.

Build up to a heavy 3 in push press 15 minutes.

Back Squat 5x2 @80-90% (stay away from failure)

Basic Endurance CrossFit

AMRAP 14

50/35 Calories Echo Bike / Jog 800m
20 Hand to Hand Kettlebell Swing 24/16kg
2 + 2 TGU 24/16kg
15 Goblet Squats 24/16kg

Rest 1:00

AMRAP 14

Row 50/35 Calories
20 Dual DB Deadlift 22,5/15kg
10 Dual DB Push Press 22,5/15kg
10 Burpees over DB

Rest 1:00

Bike Erg 50/35 Calories
30 Air Squats
20 Push-Ups
10 Pull-Ups

Snatch

6 x 1 @ 82 - 92%

Go Every 2:00

Emom:
1. Row
2. 12 kbs + box over jumps
3. Rest

E1.40M x 7

3 sets: 1 squat clean + 1 high hang squat clean + 2 split jerk @65-75%
4 sets: 1 squat clean + 1 high hang squat clean + 1 split jerk @75-80%

Huom! Pronsentit päivän fiiliksen mukaan. Toistot pitää olla teknisiä.

10min

2-4 käsilläseisontapunnerrus
15 venäläinen kahvakuulaswingi

4x2 bench press
Work up to daily heavy set of 2 reps

Work up to heavy 1rep hang squat clean in 12 min