CONDITIONING
4x6min AMRAP, 3min rest between (A+B+A+B)

A=
5 C2B
10 Push-Up
15 Air Squat
30 DU

B=
Run 800m
Then alternate between:
2-4-6-8… KBS
1-2-3-4… Burpee over KB (lateral)

Overall RPE 3

Start this cycle with moving well, breathing heavily, but you could do 2 or more rounds with the same pace if needed.

4-5 rounds, rest 1-2min between movements. Use AHAFA weights. Scale if needed.

1) 8 Narrow Grip Bench Press
2) 8 Ring Row, inverted
3) 8 Front Rack KB Squat

CONDITIONING

9x3min AMRAP, 2min rest bbetween (A+B+C+A+B+C+A+B+C)

A) Row 40/30 cal + max rep Cluster @60/40 (Squat Clean Thruster)

B) Row 40/30 cal + Burpee C2B

C) Row 40/30 cal + DB Snatch 30/20kg

Overall RPE 3-4, not all out. Keep a steady pace and try to hit same score each round.

5x3 Touch and Go Power Cleans
- Work up to heavy 3RM

RX:
A) E3M x 3
8-10 strict hspu + 6-10 strict t2b

B)
E3M x 3
8-10 strict ring dip + 8-10 DDB bent over row

Scaled:
A)
E3M x 3
8-10 DDB Z-press + 6-10 strict knee raises

B)
E3M x 3
8-10 ring push up + 8-10 DDB bent over row

Skaalaukset: ring push up->box dip Huom! Jos tunti on täynnä niin puolet aloitaa a osasta ja puolet b osasta. Tiukat sarjat mutta tekniikka täytyy säilyä

AMRAP 5
25 Double Unders
10 Power Snatches 50/35kg
10 Handstand Pushups

rest 3min

AMRAP 5
25 Double Unders
10 Overhead Squats 50/35kg
10 Pullups

7:00 Basic Endurance CrossFit
8:00 Deadlift + Row ( 13.11.2024 )

12:00 Mobility + Core Workout

15:00 Basic Endurance CrossFit
16:00 Deadlift + Row ( 13.11.2024 )
17:00 Mobility + Core Workout
18:00 Basic Endurance CrossFit
19:00 Mobility + Core Workout

20min to build Power Clean 1RM
7 attempts max.

4 x AMRAP 4
A)
8 Db snatch
8 burpee over Db
.
B)
10/8cal row +
8 wallball

rest 3min between sets

AMRAP 40

2 Rounds of:
5 Pullups
10 Pushups
15 Sit-ups
20 Squats
+
25/18 Calories
+
2 Rounds of:
6 Single Arm Devils Presses 22,5/15kg
12 Box Jumps
18 KB Swings 24/16kg
+
2 Rounds of:
10x7,5m Shuttle Run
15 Wall Balls