AMRAP10

6 Hang power clean
5 Front squat
4 Bar over burpee @45/30kg

RPE 4-4.5

Huom! You go, i go per round. Painon pitää olla liikkuva.

Every 150s x 5
4 Chin up V.0-1 (4-0-X-0)

Huom!
4s tasainen alaslasku. Jos voima ei riitä vetämään itseään ylös voi tehdä pelkän jarrutus vaiheen. Liikkeen voi myös skaalata matalaan tankoon.

3-4sets:

3-10 strict pull up / scale up --> controlled negative

Scaled seated low bar pull up / 1-3 rep in tank

Every 2 minutes for 20min:

• 1 Hang Clean + Jerk @ 85% of max Clean and Jerk

6:30 Basic Endurance CrossFit
7:30 Mobility + Core Workout
8:30 Shoulder Accessory

14:30 Pikkasen Enemmän
16:00 Mobility + Core Workout
17:00 Clean & Jerk, technique
18:00 Mobility + Core Workout
19:00 Basic Endurance CrossFit

4-5sets:

2 clean pull + 2 hang muscle clean + 2 hang power clean

moderate&fast

FS
10 - 10 - 10 - 10 - 10
70-75% max, rest 2 min

20min AMRAP
5 shoulder to overhead 65/45
10 pistol squat
20 alternating leg v-up
60 double under

Rest 1min between the rounds

Back Squat: Build to a heavy set of 5 in 4 sets then perform 3 sets of 5 with that weight. Rest 2:00

Close Grip Floor Press: 5 x 5. Rest 2:00
– Build in weight over 5 sets
– Goal: Moderate or heavy of 5 reps