6:30 Basic Endurance CrossFit
7:30 Core
8:30 Bar Muscle Ups + Metcon ( 9.1.2023 )

15:00 Bar Muscle Ups + Metcon ( 9.1.2023 )
16:00 Basic Endurance CrossFit
17:00 Handstand walk Technique
18:00 Mobility
19:00 Basic Endurance CrossFit

2,4,6,8,10,12,14,16,18 toistot

Käsien irrotus punnerrus
Luopiosoutu oik (ei punnerrusta)
Luopiosoutu vas (ei punnerrusta)
Käsipaino rive riipusta + työntö vuorokäsin
30 tuplanaruhyppy/60 singeliä joka kierroksen jälkeen

Aikaraja 25min

Find weighted strict pull up 1RM in 10 min

5 rounds for time

10 shoulder to over head 60/40 kg
40 m farmers walk 32/24 kg

Tc 10 min

AMRAP 20

20 Power Snatch 42,5/30kg
20 Push Ups
20 Deadlift 42,5/30kg
20 Reverse Lunge
20 Power Clean 42,5/30kg
20 Sit Ups
20 Front Squat 42,5/30kg
20 Air Squats
20 Jerks 42,5/30kg
20 V-UPS

Clean Complex

3 Deadlift + 2 Power Clean + 1 Squat Clean

Working 15 minutes.

Back squat 4 x 3 – 85%

E90s x 9

Snatch

3-3-3
2-2-2
1-1-1

For time:

Row 2k

3 - Position Snatch

High Hang - Hang - Floor

Build in heavy complex in 20 minutes. Add weight after 2 good set.