AMRAP 10

10 Weighted Box Step-Ups 24"/20" 24/16kg
20 Reverse Lunges w/ KB 24/16kg
30 Squat w/KB 24/16kg
40 Single Unders

Nousu kompleksissa V1 painoon:

1 maasta 2 riipusta

How did it go?

Metcon (time)

7 rounds for time:
10 Burpees
20 Sit-ups

Accessory:
30-20-10 reps of
Goblet squat
KBS

Goal is to go unbroken on each set. Rest as needed between sets. Moderate to heavy kettlebell

Metcon (reps)

3 Rounds,

AMRAP in 2 minutes of:
25/20 Calories bike + ME Air squats

Rest 1 min

AMRAP in 2 minutes of:

25/20 Calories row
ME KBS 32/24kg

Rest 1 min

AMRAP in 2 minutes of:
75 DU’s
ME burpees

Push press
5-5-3-3-3-1-1-1-1-1

Scaled WOD
For load:
Push press
5-5-5-5-5-3-3-3-3-3

Deadlift 6x2

RPE 4

Rest as needed

Elite: EMOM12
1. 8-10 Ring dip V.0-1 (2-0-X-0)
2. 1-2 Legless rope climb V.0-1
3. 16 Alt. Gorilla row V.0-1 (2-0-X-1)

Scaled: EMOM12
1. 8-10 Ring push up V.0-1 (2-0-X-0)
2. 1-2 Normal rope climb V.0-1
3. 16 Alt. Gorilla row V.0-1 (2-0-X-1)

7:00 Mobility
8:00 Basic Endurance CrossFit

12:00 Deadlifts + Metcon ( 27.8.2023 )

15:00 Mobility
16:00 Deadlifts + Metcon ( 27.8.2023 )
17:00 Snatch, Technique
18:00 Mobility
19:00 Basic Endurance CrossFit

Every 180s x 5
5 Chin up V.1-2 (2-1-X-0)