7:00 "Kelly"
8:00 Basic Endurance CrossFit
9:00 Mobility

12:00 Basic Endurance CrossFit

16:00 Snatch Technique
17:00 Kipping Movement technique
18:00 "Kelly"
19:00 Basic Endurance CrossFit

RX:
AMRAP3 x 3 (3min rest between sets)
15 wall ball @9/6kg
250/200m row

Scaled:
AMRAP3 x 3 (3min rest between sets)
12 wall ball @9/6kg
250/200m row

RPE 4-4.5

Huom! Treenin idea on puskea kovaa. Tavoite säilyttää sama score joka kierros.

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)