E3M x 5

2 front squat V.1-2

20s rest 3 box jump @75/60cm

Huom! Kyykyissä raskas, mutta tekninen paino.

In a 6min window
Run 800m
+
AMRAP in the remaining time of
2-4-6-8-...
Heavy DB Snatches
Toes-to-bar

Rest 2min

In a 6min window
Run 800m
+
AMRAP in the remaining time of:
2-4-6-8-...
Front Squat 70/50kg
Bar Facing Burpees

6:30 Basic Endurance CrossFit
7:30 Mobility + Core Workout
8:30 Intervals ( 6.8.2024 )

15:00 Basic Endurance CrossFit
16:00 Kipping Movement Technique
17:00 Intervals ( 6.8.2024 )
18:00 Mobility + Core workout
19:00 Basic Endurance CrossFit

For time:
2 wall climb
20 wall ball
2 wall climb
20 box jump
2 wall climb
200m farmers walk 32/24kg
2 wall climb
20 box jump
2 wall climb
20 wall ball
2 wall climb

A) 3x 30s on / 30s off
AMRAP power clean & push jerk @55-60% 1RM
Rest 1,5min
3x 30s on / 30s off
AMRAP power clean & push jerk @60-65% 1RM
Rest 1,5min
3x 30s on / 30s off
AMRAP power clean & push jerk @65-70% 1RM

B) 3 rounds for quality
10-12/side bulgarian split squat
8 tempo good morning (30X1)

Mobility

For time:

21-15-9
push up
hang power snatch@40/30kg

4x
3min ON/2min OFF
alt A and B

A.AMRAP of
30 Double Unders
8 Front Squats 60/40kg (BBF: 2x22,5/15)

B.AMRAP of
12/9 Calories
12 Pullups

E2M x 6

1 clean pull
1 hang squat clean
1 split jerk

Huom! Nouse raskaaseen mutta tekniseen painoon. Aloita noin 65-70% of 1RM C&J. Clean pull = tanko nousee noin navan korkeudelle.

21-15-9

thruster @50/35kg
* 50 DU after each set
(Target under 5min)