10:00 Squat + Metcon 24.3.2023
11:00 Basic Endurance CrossFit
12:00 Squat Clean, Technique

Huomenna Wodit 15,16 & 17.

5x5 nousu raskaaseen, vikassa V1

A1 Back Squat 4x12
Rest 1min

5x2 (70-90%)

1. 15/10 cal bike erg
2. 4-6 sand bag to shoulder 70/50kg
3. 2-3 rope climbs
4. 50 double unders
5. Rest

If sandbags are too heavy use 40kg or you can use 20kg Dball or power clean barbell.

Open 23.1.

60 kaloria soutu
50 varpaat tankoon
40 seinäpallo 6/9kg
30 rinnalleveto 43/61kg
20 Rengas plaomiespunnerrus

14 min

AMRAP 12:
1 deadlift (42,5 / 60 kg)
1 front squat (42,5/60kg)
1 box jump (50/60cm)
– Add 1 rep to each movement after completing a full round.

Scaled1:

AMRAP 12:
1 deadlift (30/45kg)
1 front squat (30/45kg)
1 box jump (50/60cm)
– Add 1 rep to each movement after completing a full round.

Scaled2:

AMRAP 12:
1 deadlift (25/35kg)
1 front squat (25/35kg)
1 box step-ups
– Add 1 rep to each movement after completing a full round.

• Complete the round of 10 or more.
• The barbell load should be on the lighter side of moderate.
• Maintain unbroken deadlifts and front squats for as many rounds as possible.

Front Squat
5-5-4-4-3 reps (75-85%)

• Aim for HR zone 1-3
• Scale and rest as needed
• Low intensity and steady pace

45min @ easy pace:
30-40cal machine
10-14 alt. reverse lunge wallball
40m sandbag bearhug carry
20 shoulder taps in straight arm plank

2min jump rope
20m+20m single arm farmers carry
6+6 single arm KB C&J
20s+20s side plank

30-40cal machine
10-14 slamballs
12 reverse lunge with empty bar (4 back rack, 4 front rack, 4 overhead)
20-40sec hollow/tuck hold

4x
3min ON/2min OFF
alt. A and B

A) 30 Wall Balls
20 DB Snatches 22,5/15kg
+ Max Cal. on a machine

B) 20 Toes-to-bar
15 Hang Power Cleans 60/40kg
+ AMRAP of Bar Facing Burpees