3x 5

V2

rx
Every 2:00 for 10 rounds for load:
10 box jumps (51/61 cm)
3 hang squat cleans
– Step down from the box.

intermediate
Every 2:00 for 10 rounds for load:
7 box jumps (51/61 cm)
3 hang squat cleans
– Step down from the box.

beginner
Every 2:00 for 10 rounds with a light load:
7 box step-ups (30/30 cm)
3 hang squat cleans
– Step down from the box.

Score:
Load

Skill Work
Rest, stretch, recover

450/500-m row/ski or 900/100m C2 bike
Max-reps deadlifts (55/85 kg)
– Rest 1:00 between rounds.

Scaled WOD
5 x 2:30 rounds for reps:
250-m row/ski or 500m C2 bike
Max-reps deadlifts
– Rest 1:00 between rounds.

E2MOM x7:
reps: 3-2-3-2-1-2-1
- rakenna painoissa RIR 1 viimeisissä parissa sarjassa

HUOM! Viimeinen kerta C&J ensi viikon ma, jos et pääse silloin, voit tänään jo rakentaa päivän raskaaseen.

Press 3x1

30min amrap:

• 5 leuanveto
• 10 etunojapunnerrus
• 15 ilmakyykky
• 1 kierros karhukompleksi (N 50kg / M 70kg)

(Karhukompleksi = Rinnalleveto → etukyykky→ ylöstyöntö → takakyykky → ylöstyöntö)

As many reps as possible in 20:00 minutes of:

10 Dumbbell snatches, alternating arms
10 1-Arm overhead lunge steps, alternaring legs
800/700m bike erg
20 Dumbbell snatches, alternating arms
20 1-Arm overhead lunge steps, alternaring legs
800/700m bike erg

You choose the weight. The weight should be challenging in a way that you have to practice good pacing and strategy

3 x 6min on / 3min off:

A) 10-12-14-16...
(cal) erg
alt. DB snatch @ 1x50/1x35lbs

B) 3-6-9-12...
thruster @42,5/35kg
lateral bar over burpee

C) 10-12-14-16…
(cal) erg
30 DU

-> jos haluaa tehdä A) row ja C) echo/bike-erg ota kaverin kanssa molemmat ja aloitatte eri pisteistä.
-> 30 DU -> 60 SU
RPE 4 eli pitää puskea vauhtia kunnolla

"Fran"
For time:
21-15-9
Thruster @ 43/30kg
Kipping pull up
Timecap: 10 mins

Elite: 2-3 mins
Advanced: 3-4 mins
Intermediate : 4-6 mins
Beginner : 6-10mins

10 DB dual push press 2x22.5/15kg
20 box jump overs
10 t2b