1RM Hanging Squat Clean 1 RM

Back Squat @82,5%+

4 x 3 Snatch Pulls from the floor
*every 2 min

7:00 Mobility + Core Workout
8:00 Basic Endurance CrossFit
9:00 Deadlift + Metcon ( 24.9.2025 )

12:00 Basic Endurance CrossFit

16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout
18:00 Mobility + Core Workout
19:00 Basic Endurance CrossFit

2 front squats
– Lift once every 3:00.

EMOM 9

Minute 1 : 5 - 8 Box Jumps 30"/24"
Minute 2 : 0:40 Wall-Sit
Minute 3 : 20 Mountain Climbers

7:00 Basic Endurance CrossFit
8:00 Mobility, Lower body
9:00 Accessory

12:00 Basic Endurance CrossFit

16:00 Basic Endurance CrossFit
17:00 Mobility
18:00 Basic Endurance CrossFit
19:00 Accessory

7:30 Basic Endurance CrossFit
8:30 Mobility
9:30 "Helen" + Deadlift

12:00 Accessory

16:00 "Helen" + Deadlift
17:00 Voimistelu, Kipping Pull Ups
18:00 Basic Endurance CrossFit
19:00 "Helen" + Deadlift

AMRAP 7 (REPS)

21 Air Squat
15 Back Squat 45/32,5kg
9 Thrusters 45/32,5kg

Lepää ilmakyykyissä, eli rauhallinen tempo niihin. Pyri tekemään takakyykyt ja Thrusterit Unbroken.

20 Min AMRAP;

15/10 cal bike erg
10 bar over burpees

In teams of 4. One working 3 resting
Go in the same order and second person goes when first has done last burpees

Score is total rounds as a team together

Go all out on each effort