7:30 Basic Endurance CrossFit
8:30 Snatch Technique
9:30 Handstand Walk, Technique

12:00 Core

15:00 Basic Endurance CrossFit
16:00 Kipping Movement Technique ( Pull-Ups, CTB, BMU, TTB....)
17:00 Mobility
18:00 Handstand Walk, Technique
19:00 Basic Endurance CrossFit

...Next Deload...

PERFORMANCE
8 ROUNDS FOR TIME
3 Hang Power Cleans @85/60kg
6 Toes to Bar
9 Up-Down Over Bar

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FITNESS
8 ROUNDS FOR TIME
3 Hang Power Cleans @ moderate
6 Kipping Leg Raises
9 Up-Downs

• RPE 9
• 15:00 Cap
• Video: https://vimeo.com/868237079?share=copy

Nousu kompleksissa V1 painoon

2 maasta 1 riipusta

3x 5-8 toistoa per liike

Raakaleukaa
Pystypunnerrus 72-75%

BENCHMARK WEEK

A) 1RM weighted pull-up

B) 2k row for time

Metcon (time)

21-15-9 reps for time of:
Ring dips
Toes to bars

Timecap: 6 minutes

Accessory:

DB Bench press with alternating hands, 4 x 16 (8/8) - heavy
1-arm DB bent over row, 4 x 16 (8/8) - heavy

With partner AMRAP in 25 minutes of:

3 Deadlifts 140/90kg
6 Devil’s press 22,5/15kg DB’s
18/15 calories bike

*YGIG.
Choose a heavy barbell for the deadlifts.

Strength (load)

Build up to a heavy set of 2 front squats

5 front squats

A) Deadlift progression VK 1/3
8-6-4 @65-75%