PERFORMANCE
AMRAP x 8 MINUTES
1-2-3-and so on...
Deadlift @ 110/75kg
3-6-9 and so on...
Burpee

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FITNESS
AMRAP x 8 MINUTES
1-2-3-and so on...
Deadlift @ Moderate
3-6-9 and so on...
Burpee

• RPE 6-7 if you are attending tomorrow, otherwise RPE 8-9

E2MOM 24 (Every second minute for 24 minutes)

RX:
20 Burpee
20 V-Up
20 Jumping Lunges
20 Mountain Climbers

*Scale according to the first round feel, max work time 90s.

50kb swings 24kg/16kg
50 wall balls 9kg/6kg
50 burpees

Push Press, build up to heavy 5RM
+
2x5 @85-90% of 5RM

Accessory
3-4 Rounds
Deficit reverse lunge 16
Side plank 20s L/R
Single arm ring row 4+4

3 x 4 @75/60cm
60-90s Rest between sets.

Huom! Jokainen toisto mahdollisimman terävästi!

7:00 Basic Endurance CrossFit
8:00 Back Squat, Shoulder Press & Deadlift ( 1.10.2023 )
9:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Back Squat, Shoulder Press & Deadlift ( 1.10.2023 )
17:00 Mobility
18:00 Row Technique
19:00 Snatch Technique
20:00 Basic Endurance CrossFit

5 Rounds For Time:
40 AbMat Sit-ups
3 Rope Climbs
20 Dumbbell Floor Press
200m Run

KILOS: 22.5's/15's

Record weight and other details.

EMOM16
1. 6-10 Strict T2B or leg raises
2. 8-10 Ring push up
3. 20/20s Mixed KB carry (OH & front rack)
4. 8-10 Dual DB bent over row