10min AMRAP:
10 toes-to-bar,
30 double-under

Metcon (reps)

AMRAP in 6 minutes of:
2..4..6..8.. reps of
Box overs 24”/20”
Toes to bars

Accessory:

Bulgarian split squat, 4-5 x 10/10 - moderate
Box over jumps 15-20 reps total
(Jump OVER the box - not on it)

5 Rounds of:
12 Bar over burpee
12 C2B Pullups
12 Hang Power Cleans 50/35kg

(rest 1min between rounds)

Metcon:
For time
1000m run
20 push press 50/35
60 DU
15 push press 50/35
40 DU
10 push press 50/35
20 DU

AMRAP 17

40 BackSquat 60/40kg* (floor)
17 Push ups
10+10 DB Push press 22,5/15kg

*every time you drop barbell, run 200m

RestDay!

6:30 - 7:30 "Whitten"
7:30 - 8:30 Basic Endurance CrossFit
12:00 - 13:00 Mobility
16:00-17:00 "Whitten"
17:00 - 18:00 Basic Endurance CrossFit
18:00-19:00 Mobility
19:00-20:00 "Whitten"

Running O´Clock 0-22 minute.

AMRAP 5
25 bar facing burpee
ME C2B

In 5 min:
1RM Snatch

12 min AMRAP:
2-4-6-8-10-12-14...
Hang Power Clean 60/45kg
FS 60/45kg
HSPU

Result: Reps - Lifted Kilos - Reps

4 rds. Work 0:40, rest 0:20

Max Reps Toes To Bar
Max Reps Cal Row
Max Reps Front Squat 45/30kg
Rest.

Total reps

Karjalan Kovin 2018 karsintalaji 1
21 Thruster 45/30
21 Leuanveto

15 Thruster
15 Chest to bar leuanveto

9 Thruster
9 Ring muscle up

Aikaraja: 12 minuuttia
http://www.karjalankovin.fi/karjalan-kovin-2018-karsintalajit-julkaistu/

Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s.

• Build to a moderate weight over the course of 8 sets.
• Goal is to slightly improve from May 14th.