Metcon:
AMRAP 8
10 split jump
10 air squat
10 burpee
10 KBS 24/16

Back squat proggis (week 2)

25 reps @55%1RM
20 reps @65%1RM
15 reps @75% 1RM

Voimakestävyysjakso = toistomäärät pitkiä, kuormat suhteellisen kevyitä. Noin parin minuutin tauot sarjojen välissä. Keskiviikkoisin seuraavat kolme viikkoa tämä proggis.

CONDITIONING

EMOM x16

1) 7 STOH
2) 7 Pull-Up/C2B (strict)
3) 7 HSPU (Strict and/or deficit) or HSPU on a Box
4) 7 Front Squat

RPE 3+ to 4

Target: unbroken reps. Pick a loading that fits your deload week and recovery. Tailor the rep scheme if needed.

3 Rounds of:
50 Double Unders
25 Wall Balls
15 Ground to Overhead 35/25kg

9:00 Basic Endurance CrossFit
10:00 "Angie"
11:00 Mobility
16:00 "Angie"
17:00 Basic Endurance CrossFit

10 min emom
Odd: Hspu 6-10
Even: Kb swing 12-20

5 min rest

10 min emom
odd: C2b/pull up 6-12
even: Burpee box jump 6-10

Metcon:
AMRAP 10
5 HR push up
10 KB snatch 24/16
15 air squat

@Skillday

2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 3-10 Ice-Cream Maker video
2) 10-20 Plank with KB Drag video
3) 5+5 Single Leg Box Jump (step down if needed)
4) 3-10 Parallette Push-Up into L-Sit video
5) 30-60sec Wall Sit (loaded if needed) video

Front squat
4x4 82,5%-87,5%

1) strict HSPU 5x1
2) HS 5x12s