Hae päivän maksimi

A)
Front Box Squat
10-8-6-4-2+. Rest 2:00
- Goal: Improve upon final weight or reps.

B)
Romanian Deadlift
3 x 8. Rest 90s.
- Heaviest load achieved last week for all three sets.

Alkuverkkana ja tekniikkaa

5rounds Every 90s
Hi pull + snatch (1sec stay at bottom position)

5rounds Every 90s
2 snatch (1sec stay at bottom position)

Vain toka setti WConnectissa

7 Min EMOM 70/50kg
4 power cleans
4 Front squats
4 push jerks
7-15 Minutes find 1RM Clean (power or squat)

15-25 Min (10 Min AMRAP)
10 (5/5) DB hang C&J 22.5/15kg
10 t2B
30 Double Unders.

Post kg of the lift + amrap. 100kg +120 reps = 220.

70 singles but count as 30!

Enjoy

Deadlift 4x8x65%, 8+ 65%

Fs/Bs
4x3/6 60-65%

7 x Every 90s
5 power clean and jerk (touch ‘n go)
55-65%

AMRAP 12:00
25 Overhead Squats @35/25kg
200 Meter Run / ½ Stairs / 250m Row
25 Power Snatch
200 Meter Run / ½ Stairs / 250m Row

• Goal: Consistent pace. Bar loading is intended to be light.
• Rx+: @42.5/30kg

10:00 Basic Endurance CrossFit
11:00 Basic Endurance CrossFit
12:00 Mobility

CONDITIONING

5 rounds, 30sec ON, 30sec OFF

1) Row
2) Burpee over Rower
3) DU

Overall RPE 3, nice and easy sweat session.