3-4 rounds for quality 20sec on/ 20sec off:
wall facing handstand hold
hollow hold
strict t2b/ L-hang

EMOM 4 - easy weight
1 Hang power clean + 1 Hang squat clean + 2 split jerk

Huom!
Tämä emom toimii lämmittelynä raskaampia nostoja varten.

EMOM15
1-5min: 1 Hang squat clean + 1 Split jerk @60-70%
5-10min: 1 Hang squat clean + 1 Split jerk @70-80%
10-15min: 1 Hang squat clean + 1 Split jerk @80-85%

Huom!
Treeni tehdään nousevilla painoilla. Toistot pitää olla teknisesti hyviä joten prosentti sen mukaan.

On the minute for 24min
1. 3 squat clean 80/60
2. 15/12 cal row
3. Rest

3 Sets:
8 DB Floor press
8 DB Bent over row
8 DB Hammer curl
RPE 8

AMRAP 7
20 Wall Balls
20x7,5m Shuttle Runs
5 Wall Walks

Rest 3min

AMRAP 7
20/15 Calories
15 Pullups
10 Burpee Box Jump-Overs

As Many Reps As Possible in 13 minutes Of :

15 Wallball Shots 20/14p
30 Push-Ups
1 Rope Climb

6:30 Mobility
7:30 Basic Endurance CrossFit
8:30 Cleans + Metcon ( 9.4.2024 )

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

4x
3min ON/90sec OFF
Alt. A and B

A) AMRAP of
15 Wall Balls
10 Pistols
5 Deadlifts 100/70kg

B) AMRAP of
10/7 Cal.
7 Pushups
7 Toes-to-bar

6 kierrosta parin kanssa

3-4 seinälle kävely
300m soutu

Pari vaihtuu kierroksen jälkeen, aikaikkuna 10-13min

EMOM 12

1 Minute : 8 Overhead Squats 42,5/30kg
2 Minute : 10 Burpees
3 Minute : 8 - 12 Ring Rows
4 Minute : 10 Box Over Jumps 24"/20"