Bench press / Floor press 3×5

(After every workset max reps of Supine ring-row)

5 Rounds For Time

400m Run
30 box jumps 24"/20"
30 wall balls 20/14p

Time Cap 35

For time :

21 Dual Dumbbell Push Press 22,5/15kg
21 Pull-Ups
15 Dual Dumbbell Push Press 22,5/15kg
15 Chest To Bar
9 Dual Dumbbell Push Press 22,5/15kg
9 Bar Muscle-ups

TC 12

E3M x 4

2 front squat V.2-3

Huom! Huomio toistoreservi.

7:00 Basic Endurance CrossFit
8:00 Mobility + Core workout

12:00 Snatch, Technique

15:00 Basic Endurance CrossFit
16:00 Snatch, Technique
17:00 "Sirkus"
18:00 Mobility + Core workout
19:00 Basic Endurance CrossFit

10min for quality:

8-10 elevated glute bridge
10-12 banded hamstring curl
10-12 double db/kb romanian deadlift

Suoritetaan itsenäisesti salilla tai kotona.

4-5 sets of
3 Benchpress
3-5 Strict Pullups (weighted or in as hard position as possible)

EVERY 1:30 x 6 SETS
1 Power Clean
+
1 Hang Power Clean

• Start Moderate and Build to or Above Workout Weight.

E2M x 6
1 squat clean + 2 hang squat clean Up to heavy but technical.

Huom! Nouse raskaaseen, mutta tekniseen painoon.