3x
2min ON/2min OFF

10 DB Snatches
5x7,5m Shuttle Run
+
Max Calories in the remaining time

E3M x 4

3 deficit deadlift V.1-2

Liike tehdään korotettuna, niin että seistään 15kg levypainojen päällä. Dead stop lattiassa. Ideana vahvistaa liikkeen alkuosaa.

7:30 Basic Endurance CrossFit
8:30 Deadlift + Metcon ( 30.10.2025 )

12:00 Mobility + Core Workout

15:00 Basic Endurance CrossFit
16:00 Deadlift + Metcon ( 11.11.2025 )
17:00 Row technique
18:00 Basic Endurance CrossFit
19:00 Mobility + Core Workout

Work up to heavy 2 rep power snatch in 4 attempts

2 rounds for time
750/600m row
150 double under
30 toes to bar
15 burpee to target

Rest 2min between the rounds

EMOM 10
Clean Pull + Hang Clean + Jerk

3x 2min ON/2min OFF

A. 20/15 Cal. Row
+ Max Wall Walks

B. 20/15 Cal. SkiErg
+ Max Toes-to-bar

C. 15x7,5m Shuttle Runs
+ Max Cal. BikeErg/Echo

EMOM10

1 clean & jerk @60-70%

Tekniset painot. Voi tehdä hieman nousevalla painolla.

Clean and jerk

Build to 2RM
– Build to a 2RM clean and jerk
– Drop the bar between reps, reset and go
– If you fail a weight twice, it’s time to wrap it up

Time Cap 22 minutes.

35 minutes of :

10 + 10 Single Leg Glute Bridge
7 + 7 Single Leg Hang DB Snatch
10m Weighted Death march
4 - 5 minutes Cardio ( Machine or Jog )
20 Handstand Shoulder Taps
15 Toes on Wall Sit-Ups
10 Pike Hip Taps
4 - 5 minutes Cardio ( Machine or Jog )