Bulgarian split squat
4x6+6 AHAFA

Etukyykky 10-9-8-7-6-5-4-3-2-1

Front rack lunges
5 x 8 repetiton, alternating legs
Adding weight every round. Go heavy but maintain form. We will not repeat this next week.

Strict Biceps Curl 3x5

3x7 V2

(n. 57-65%)

3 rds
30 WB
30 SDHP
30 Box Jump
30 Push Press 35/25kg
30/20cal Row
30 Push Up
10 BW Back Squat

8 Double DB Seated Shoulder Press
rest 90s
8 Weighted/Strict Pull Up/Low bar pull up
rest 90s

3rds
15/12 cal Row
6 Bar over Burpee
3 Squat Snatch 60/40
rest 2min

2rds
15/12 cal Row
6 Bar over Burpee
3 Squat Snatch 70/47.5
rest 2min

1rnd
15/12 cal Row
6 Bar over Burpee
3 Squat Snatch 80/55

Back Squat ( 16 mins)
1 RM
- find your daily max
- keep perfect form
- optional : 5x5 reps @ moderate weight

7:00 Basic Endurance CrossFit
8:00 "Wittman" ( 10.1.2025 )

12:00 Mobility + Core Workout

14:30 "Pikkasen enemmän"
16:00 Basic Endurance CrossFit
17:00 Snatch Technique
18:00 Basic Endurance CrossFit
19:00 Mobility + Core Workout