RestDay!

7-8 Basic Endurance CrossFit
8-9 Rope Climb & Hspu
9-10 Basic Endurance Run

16-17 Basic Endurance CrossFit
17-18 Voimistelu
18-19 Weightlifting Snatch
19-20 Weightlifting Jerk
20-21 Basic Endurance CrossFit

10 reps
8 reps
6 reps

Progressions:
Frog-stand on floor
Box Handstand hold
Wall handstand (facing the wall)
Wall handstand (back to the wall)
Free handstand (use partners help if need to)
Focus on keeping the body straight and hollow.
Practise each hold , and get a feeling that you got this. Coach will show each hold first and then you practise it. Goal on holding times is 10-30seconds/hold.

Amrap 12
400m run together
20 DL (10/10) 80/55kg

10 tempausta kuulalla oik käsi
1 köysi
10 tempausta kuulalla vas käsi
1 köysi
7 kierrosta

For time
50 Double Unders
50 Thrusters 42,5/30kg
40 Double Unders
40 Pullups
30 Double Unders
30 Handstand Pushups
20 Double Unders
20 Bar Facing Burpees

3 rds for time

400m run
20 single arm press 10/10
Rest 30 sec

Floor press
5x76,5%
3x81%
1+ @ 85,5%

3-position clean (floor, below knee, above knee)
Aim for a little heavier than last week, around 75-80% of 1RM clean. Do 5 sets.

4 rds with moderate effort:
250/200m row
rest 30 sec
10 goblet squats
10 jumping lunges (5/5)
rest 30-45 sec