Amrap:

• 3min c&j (N 42,5kg / M 60kg)
• 3min tauko
• 3min c&j (N 35kg / M 50kg)
• 3min tauko
• 3min c&j (N 30kg / M 40kg)

Tulos on kaikkien toistojen yhteismäärä. Laita eri painojen toistot kommenttiin.

• 2x2 Clean and Jerk @ 90% of max C&J
• 1x1 Clean and Jerk @ 95% of max C&J

9:00 Basic Endurance CrossFit
10:00 Mobility + Core Workout
11:00 Double Unders + Kipping Pull-Up Technique

15:00 Mobility + Core Workout
16:00 Basic Endurance CrossFit
17:00 Double Unders + Kipping Pull-Up Technique

Partner workout

30min AMRAP
3 shuttle run (1x = 7+7m)
6 burpee broad jump
9 wall ball 20/14
12/9 cal row

You go / I go (full rounds)

Deadlift ( deadstop )

6 x 6 @ 70 % +

Go Every 3:30

45min Slow Amrap (HR under 145bps)

• 1000m Row
• 50 Air Squats
• 40 Sit Ups
• 30 KB Swings
• 20 Burpees
• 10 Pull Ups

4 x e3m:
4 BB strict press @ RIR 1-2 (1s stop front rack)
6+6 1-leg DB hip thrust @ heavy weight

Every 90s. for 10 sets

1x Power Snatch + 2x Overhead squat

-Kevyt paino

12-15min with light weight:
2 clean pull + 1 hang squat clean + 2 thruster + 2 split jerk behind the neck

Huom! Kevyt ja tekniset painot.

EMOM12 1 C&J @max 55-65% of 1RM

Huom! Tekniset ja semi kevyet painot.

SATURDAY SMASH!!!

5rounds:

40s ON /20s OFF
1) c2bike
2) air squat
3) row
4) box jump over
5) ski
6) sit up
7) echo
8) MB reverse lunge
9) up&down
10) shuttle run