Strength (load)
Build up to a heavyish 1 rep clean of the day.

Metcon (reps)
AMRAP in 3 minutes of:
1-2-3 cleans - moderate weight

Accessory:
3-5 rounds of:
20-30s Hollow hold
15-20 V-ups

Rest 1min between rounds.

3x5 Back Squat

• 2,5-5kg Heavier than last time

Deadlift 7x1
– nouseva paino
– lepo 3-4min

For time :

100 Air Squats
15 Strict HSPU
75 Air Squats
15 Strict HSPU
50 Air Squats
15 Strict HSPU
25 Air Squats
15 Strict HSPU

TC 18

4xe3m
1-2 set t2b
2-6 wall walk
rest of time easy erg

->t2b->knee raises->v-ups
->Jos onnistuu käsilläkävely voi tehdä wall walk-> hsw 5-20m

DELOAD WEEK

Wendler strength progression
Deadlift
3x5@40-50% 1RM
3x3 @60% 1RM

Record weights and other details.

Skill : Rope climb ( 6-8 mins)

2014 Regionals Workout
10 Rounds for time:
1 Rope Climb
60m Shuttle Run / 100m Row

Rx+: Legless Rope Climbs
TimeCap : 11 mins

7:00 Basic Endurance CrossFit
8:00 Mobility
9:00 "Mark Klement"

16:00 Basic Endurance CrossFit
17:00 "Mark Klement"
18:00 voimistelu, Ring Muscle Ups. Minimi 5 tiukkaa leukaa.
19:00 Mobility
20:00 Basic Endurance CrossFit

As many Reps as possible in 10 minutes of :

8 Hang KB Clean 24/16kg ( L )
15 Sit-Ups
8 Hang KB Clean 24/16kg ( R )
30 Double Unders