Tänään tehdään pyörätestit @ CrossFit Siilinjärvi. Jos sinulta jäi testit eilen väliin niin otappa suunnaksi Mäntytie 2.

7:00 Mobility & Core Workout
8:00 Basic Endurance CrossFit
9:00 Snatch Technique

15:00 Basic Endurance CrossFit
16:00 Double Unders & HSPU Technique
17:00 Snatch Technique
18:00 Double Unders & HSPU Technique
19:00 Mobility & Core Workout
20:00 Basic Endurance CrossFit

Box Squat
5-4-3-2-1+. Rest 2:00
- Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
- Option: 6 x 4 at the same weight, focusing on technique.

For time:
"Isabel"
30 Snatches
"Grace"
30 Clean + Jerks

• Rx: 60/42.5kg
• Goal: Fast singles or Touch n go reps
• Power variations of lifts allowed.
• Time cap = 10:00

AMRAP 18:00

400 Meter Row
30m Double Overhead KB Carry
15 Double KB Rows

• RX+: 5/3 x Ring Muscle-ups after each round

Triset!!
4 rounds; rest 1:00 between each movement
Push-ups on Kettlebells x submax. 2-3 reps shy of failure
Elbow Out Landmine Row x 10-12/side
DB Forearm Plank Rotation x 8/side

EMOM x 15:00
Min 1: 10 Toes to Bar + 5 Burpees
Min 2: 10 Barbell Rows @60/42.5kg + 20 Russian Twists w. a plate
Min 3: Rest

Rx+: 3-5 x Bar Muscle-up instead of T2B

Back squat: 4x3

Metcon (reps)

AMRAP in 8 minutes of:
15 HR Push-ups
20 Sit-ups

Rest 2:00

AMRAP in 8 minutes of:
10 CTB Pull-ups
20 Air squats

4 x e3m:
3 back squat @ RIR 1

2min on / 2min off for 6 rounds

Buy in:
15 box jump 60/50
12 toes to bar
AMRAP:
Rounds 1-2: squat snatch @50% 1RM
Rounds 3-4: power snatch
Rounds 5-6: overhead squat