Complete as many rounds as possible in 15 minutes of

• 19 wall-ball shots
• 19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.

3 Rounds

6 - 5 - 4

30s rest between sets, new round every 05:00

@ 40% of max BS

20/14 Cal Bike
50 DU
16 Step back lunge FR. 16/12´s KB

TC 4min

21/15/9 x thruster 40/30kg
21/15/9 x leuka

CrossFitin yleissivistykseen kuuluva benchmarktreeni.

Timelimit wanha tuttu 10min.

3-5 kierrosta:

2 snatch grip push presses (niskan takaa) + 2 OHS

50-60% snatch max. Lepää 1-2 min.

Työntö telineestä 2,2,2,2

Nousevat painot, alkavalla 2 min, jätä reilusti varaa

EMOM x 10

2 power snatch (2s pause knee level)

5 x 10min

1) 10 Burpees - 10 V-Ups

2) 250m row - Plank Hold (max 1min)

3) 50 singles - 10 TGU alternating (8-16kg)

4) 10 Kb Swing -10 Sit up to full ext

5) 10 Mountain Climbers - 10 Windshield Wipers

HR LOW

Every 2 minutes for 10 minutes: 2-position snatch (from top of the knee and then from the floor)

Five heavy sets of ten. Rest 2-3 minutes between sets, not longer.