DELOAD WEEK

3 rounds
3 tempo front squat (42X1) @70-75% 1RM
3 seated start box jump
Rest 1,5min

Pause Back Squat (2sec pause at bottom) 4x3@70%+

AMRAP 12
6 Deadlifts 120/80kg
12 Pistols
18 Toes-to-bar

TNG Deadlift 3x5 reps.
*Perfect form, then load.
*2-3 min rest between sets.

EMOM12

1 C&J @75-85% of 1RM C&J

Huom! Voit tehdä aina 2-3 settiä samalla painolla ja sen jälkeen korottaa. Aloita maltillisilla prosenteilla.

For 25min:

400m run
12 power c&j 50/35kg
- rest 1min between rounds

For time
300 double under / single under
150 sit-up
80 DB snatch 22,5/15
50 burpee over DB

Share repetitions as you like, for ex.
10 rounds: 30+15+8+5
5 rounds: 60+30+16+10
1 round: 300+150+80+50

Overhead Squat

4-4-3-3-2-2

Go Every 2:30

Weighted Ring dip

4x3

Week1. 5-10kg in tank
Week2. 2,5-5kg in tank
Week3. 0-5kg in tank

scaled 4 x 4-6+ ring dip / banded if needed

7:00 Snatch Technique
8:00 "Sirkus"
9:00 Basic Endurance CrossFit

15:00 Snatch Technique
16:00 "Sirkus"
17:00 Basic Endurance CrossFit
18:00 Handstand Walk / HSPU Technique
19:00 Mobility
20:00 Basic Endurance CrossFit