1RM, progen alkutesti

• Emom 10 2x -10-15kg

3 rounds
1min hard effort bike erg / echo bike
1min max reps air squat
2min rest

4x3 front squat 3s pause bottom of squat

• 3 box jumpafter each set of squat

1-2 reps in tank

1a) Floor Press in Bridge: 5 x 5. Rest 45s.
- Build in weight each set
1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
- 1 challenging weight for all sets

Every 90s x 6
1 Clean + 1 Hang clean + 1 Split jerk

3x3, nousu

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...