A. EMOM8
1. 8/8 split stance wallball rotation throw
2. 10-12 wallballs

rest 2min

B. EMOM8, choose your 1 DB wisely 😏
Challenge yourself 🤝
1. 6 alt. devils presses
2. 6 box step overs with DB

rest 2min

C . EMOM8
1. 8 Strict knees2elbows
2. 10/7 cal on rower

rest 2min

D. EMOM8, same 😏⚖️
1. 16 KB Swings
2. 16 KB reverse lunges

AMRAP 12

5 ttb
10 S.A Db stoh@22,5/15kg
15 box jump over

Back squat
4 x 10 x 70% / rest 2 min

7:00 Basic Endurance CrossFit
8:00 Shoulder Accessory
9:00 Mobility + Core Workout

12:00 Basic Endurance CrossFit

16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout
18:00 Snatch Technique
19:00 Mobility + Core Workout

On the minute for 10min:
* 1 deadlift, use 80-90% of your 1RM.

4 x e3m:
5 bench press @ RIR 3
6+6 KB single arm bent over row @ moderate

KB single arm bent over row:

Jerk: 5x2

3x 5 reps (2 sec pause at the bottom)
max 60% of 1RM BS

E2M x 5

1 power clean + 1 hang power clean + 2 high hang squat clean @70-80% of 1rm clean.

Sarjat voi tehdä hieman nousevalla painolla. Toistot pitää pysyä terävinä ja teknisinä!

EMOM x 8

1) 10 Db/Kb cylist squat
2) 12 Db/Kb reverse lunge (6+6)