For time :

50-40-30-20-10
Box Step-ups 24"/20"
Sit-Ups

TC 15

4 rounds for quality:
8+8 barbell/ kb front rack walking lunge
10+10 heavy kb/db side bends
8 ghd sit up/ weighted sit up

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