7:30 Basic Endurance CrossFit
8:30 Clean & Jerk Technique
9:30 Row 5k ( 21.11.2023 )

12:00 Row 5k ( 21.11.2023 )

15:00 Basic Endurance CrossFit
16:00 Snatch Technique
17:00 Mobility
18:00 Row 5k ( 21.11.2023 )
19:00 Basic Endurance CrossFit

7:00 Basic Endurance CrossFit
8:00 Kipping Movement Technique

12:00 Core

15:00 Kipping Movement Technique
16:00 Snatch Technique
17:00 Basic Endurance CrossFit
18:00 Kipping Movement Technique
19:00 Mobility

Bodybuilding 4-5rounds:

10cal machine
10+10 seated press
10 push up
3-10 strict pull up
10+10 DB row

6:30 Core
7:30 Basic Endurance CrossFit
8:30 "Karen" & Midline accessory

15:00 Basic Endurance CrossFit
16:00 "Karen" + Midline Accessory
17:00 Mobility
18:00 Snatch Technique
19:00 Mobility

5 Rounds x AMRAP 3:
3 Power Cleans 60/40kg
6 Handstand Push-ups
9 Wallballs

Rest 1 Minute Between Rounds

Partner AMRAP 2x 15min, rest 3min

A) 20cal row, 20 up&down

B) 20 s.a Db hang clean & jerk, 20 Db box step over

( I go, You go)

Deadlift
4-4-4-4
- Start Heavy and build to Heavy+. Heavier than last week if possible
- RPE 9

4x6 V2

*Samalla kuormalla

"ELIZABETH"
FOR TIME
21-15-9
Cleans @60/43kg
Ring Dips
- Option for Dips is Handrelease push ups today!

Timecap: 15 mins

6-6-6-6
Deadlift

• Start Moderate and build to Moderate-Heavy.
• RPE 7