Optional Accessory

CONDITIONING

EMOM for 5-10 rounds

1) Row/Bike/Ski/Shuttle Run 45sec
2) 5-10 Up and Down

RPE 2-4 go by feel

CONDITIONING
3x8min AMRAP, 3min rest between (A+B+C)

A=
80/60 cal Row
Then AMRAP of:
3+3 Single Arm Devils Press 22,5/15kg (alternate arms every rep)
9 Single DB Box Step-Up (Open 2019 Standard)

B=
60/50cal Airbike or 2000m C2 Bike
Then AMRAP of:
15 KBS 24/16kg
15 Box Over Jump

C=
Run 800m
Then AMRAP of:
7 V-Up
7 Russian Push-Up (or normal)
14 Pistol Squat

Overall RPE 3-4, this is not all out effort!

WEIGHTLIFTING

2-position Hang Snatch (above/below the knee).

Every 90-120sec x12

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 3+ to 4
10-12 RPE 4

Try to add 5-10% compared to last week

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice
2) 10-20sec Handstand Shoulder Opener
3) 5+5 Banded Bulgarian Split Squat
4) 5+5 Lateral OHS
5) 20-30sec L-Hang
6) 5+5 Single Arm KB Squat Clean
7) 20-40 kcal Airbike/Row/Run/Ski

4-5 rounds, rest as needed:

1) Squat Clean + 2 Front Squat + Push Jerk
2) 1-2 Rope Climb
3) 5-15 Strict Ring Dip
4) 15-25 GHD Sit-Up
5) Bike/Row 30-50cal

RPE 3

Not all out! Do this as deload.

STRENGTH

4 rounds, rest as needed

6 Back Squat
5 Weighted Pull-Up
6+6 Standing Single Arm DB Press

RPE 4 (2-4 reps in the tank)

5x250m row
- työ:lepo noin 1:1
- 500m tahti 2-5s nopeampi kuin viime viikon testissä / tavoite RPE 8-9
- voit tehdä myös 1000m testin, jos jäi tekemättä viime viikolla

Build to a Moderate-Heavy 5-Rep Deadlift in 12:00

• RPE 7

A) Snatch complex
Hang snatch + snatch balance + overhead squat
3x2+2+2 @55-65% 1RM
3x1+1+1 @70-80% 1RM
Go every 2min

B) 3 rounds for quality
5 snatch deadlift
5 snatch grip behind the neck push press

7:00 Cleans + Metcon ( 17.4.2024 )
8:00 Basic Endurance CrossFit
9:00 Mobility

12:00 Core

16:00 Jerk Technique
17:00 Basic Endurance CrossFit
18:00 Mobility
19:00 Cleans + Metcon ( 17.4.2024 )