One Arm Scull Crushers w/ Dumbbell

5 x ( 8 + 8 )

Go every 2:30

30-40 Minuuttia:

hölkkää / reipasta kävelyä, sykealueella 3

3x 6+6 with kettlebell

7:30 Basic Endurance CrossFit
8:30 Hang Clean + Metcon ( 22.4.2024 )
9:30 "Sirkus"

12:00 Basic Endurance CrossFit

15:00 Handstand Walk / Handstand Push-Up Technique
16:00 Hang Clean + Metcon ( 22.4.2024 )
17:00 Snatch Technique
18:00 Mobility
19:00 Kipping Movement Technique

...Next Deload...

EMOM14

odd: 4-5 push jerk
even: 1-2 rope climb

adv: 1 legless rope climb

WEIGHTLIFTING

2x Hang Power Clean + 1x Hang Squat Clean 

Every 60-90sec x9.

Add loading by feel. Heaviest set with RPE 3+

5 rounds, rest as needed

5 Back Squat
5 Weighted Pull-Up
10 DB/KB Bench Press

RPE 4 (2-4 reps in the tank)

"I Go, You Go":
10min AMRAP:
30 GTOH (40/30kg),
30 Sit-Up

2min rest

10min AMRAP:
21 Front Squat (40/30kg),
21 TTB
2min rest

10min AMRAP:
15 Box Jump,
15 Burpee

E2M x 4
12-14 Alt.

Strict Pull-Ups

4 x 12 - 15

Go Every 3:00