9:00 Basic Endurance CrossFit
10:00 Mobility
11:00 Accessory

15:00 Accessory
16:00 Mobility
17:00 Basic Endurance CrossFit

Seuraavan kerran kovaa ajelua viikon päästä! Nyt otetaan kepeästi :)

10min amrap:

1-2-3-4-5-...

• swingi(ven.)(N 24kg / M 32kg)
• toes-to-bar
• tiukka leuanveto

For time:
Row 500m

ALL OUT!

Strenght
Weighted Chin Ups 5+5+ (5-10 reps) @30,40,50% of 1rm.
rest 2-3 min bwn sets

Partner WOD

AMRAP 30
10-20-30-40-...
Squats
Pushups
Situps
Burpees
Cal.

1) Back Squat +10kg 1Rm% 5x67,5%, 3x77,5%, 1+85%
2) Shoulder press 3x2x90%

Mobility

Upperbody

back squat +5kg 1RM 5x67,5%, 3x77,5%, 1+ 85%
weighted pull ups 3x2x90%

Strength (load)

Build up to a heavy weight in a complex of:
Clean + low hang clean
15 minute cap.

Metcon (reps)

AMRAP in 5 minutes of:
Max reps hang squat cleans
*15 Air squats everytime you take a rest.
Goal is to get big sets so choose a barbell that is on the lighter side.

3 min cardio
Banded Hip Activation
side steps, monster walk, hip bridge
single leg hip bridge, bird dog , air squat x 10 reps each.
then
3 rounds
7+7 suitcase deadlifts
7+7 single arm press
14-10-7 deadlifts, add weight each set.
:20 HS Hold
then
3 sets
2-3 deadlift @climb to workout weight (do last round with wod weight at least)
2-3 Hspu