AMRAP 5
15 Wall Balls
10/7 Calories
5 Handstand Pushups

Rest 3min

AMRAP 5
7 Toes-to-bar
14 DB Hang Clean & Jerk 22,5/15kg
21 Double Unders

Every 4min for 4 rounds
8-10 alt. back rack reverse lunges (2-3 RIR)
8-10/side supported DB/KB row

Running o'clock

Minutes 0-10 :
80 Box Facing Burpees 24"/20"
...into
Minutes 10-18 :

Build in Daily Heavy Complex Of

Hang Squat Clean + Clean + STOH

Rest 18-20 :

Minutes 20-34 AMRAP IGYG:

2 Wallwalks
3 Cleans 60/42,5kg
2 Front Squat 60/42,5kg
3 Chest To Bar

Score : Time, weight & Reps.

7:00 Basic Endurance CrossFit
8:00 Snatch Technique
9:00 "Sirkus"

15:00 "Sirkus"
16:00 Snatch Technique
17:00 Bar Muscle Up, technique
18:00 Mobility
19:00 Clean & Jerk Technique
20:00 Basic Endurance CrossFit

EMOM20
1. max reps kb swing 24/16kg
2. 10+10m shuttle run
3. erg for cal
4. rest

Front Squat

Climb in 15 minutes in 80%, after that

1 x 2 x 80%
1 x 2 x 85%
1 x 1 x 90%
1 x 1 x 95%
3 x 1 x 1 Max Weight. AHAP

Sendoff 3:00

4-4-4-4-4 set of deadlifts

3x 2 Snatch Pull + 1 Snatch @70% (Go every 90sec)
3x 2 Snatch @75% (Go every 75sec)
5x 1 Snatch @75%+ (Go every 60sec)

Every 2.30min x 4
5-5-5-5 AHAFA

Huom!
Kaikki sarjat pitää olla raskaita, mutta teknisiä. Ei failureita!

10-12 x 90sec of work/ 90sec rest alternating

A)
6-8 c2b/ kipping pull up
15-20 wall ball
- rest of the time heavy db snatch (heavier than normally!)

B)
6-8 bodyweight dip
15-20 kb swing 24/16kg
- rest of the time bodyweight walking lunge

Advanced can do 3-5 bar mu and ring dips