Burpee box jump-overs (51/61 cm)
Power cleans (40/60 kg)
– Complete 20/30 calories on the Ergo after each round.

Scaled WOD
9-12-15-12-9 reps for time of:
Up-down box step-ups (41/51 cm)
Hang Power cleans (15/20 kg)
– Complete 12 calories on the ergo after each round.

for time:

12-9-6-3
power clean@60/40kg
ttb

EMOM10:
3-6 bmu or 6-12 c2b/kipping pull up
12 wall ball

35min for Q:
2min ergo @70-75% effort
8-10/8-10 single arm kb hang clean
10-12 hanging side to side strict knee raises
10-12 alt. curtsy db box step over
90s rest

Rpe 3.5 Vauhti ja painot huomioiden rpe. Keskity liikkeiden laatuun!

E2M x 6 (alt. 1 & 2)
1) 10-12 ddb decline bench press with neutral grip V.1-2 (2-2-X-1)
2) 8-10 ring row with neutral grip V.1-2 (2-0-X-2)

Huomio liikkeiden temmot! Tiukat, mutta tekniset sarjat.

BENCHMARK
For time:
2 rounds of:
12 burpees over the bar
12 cleans (29/43 kg)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (34/52 kg)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (38/61 kg)
12 burpees over the bar
12 thrusters

SCALED WOD
For time:
2 rounds of:
12 burpees over the bar
12 cleans (10/20 kg)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (15/25 kg)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (20/30 kg)
12 burpees over the bar
12 thrusters

3 kierrosta

6 sumomaastaveto, tempo 31X1
6+6 sivumaljakyykky 30X0
1min lepo

2x5
65 %
75 %
+
85 % × 5+ niin monta kun hyvällä formilla tulee

Bench press: 4x6

9:00 Basic Endurance CrossFit
10:00 Basic Endurance CrossFit
11:00 Basic Endurance CrossFit