Back Squat 4x5 @77,5-85%

16min alkavalla minuutilla

1. 8-10 paholaisen punnerrus, 1 kp
2. 8-10 askellus korokkeelle kp malja-asennossa vuorotahtiin (korokkeena etujalan alla esim 20kg kiekko)
3. 20-30s kupera kivi/keinunta/potkuttelu
4. 8-10 rengassoutu

Back Squat
1x5 @80-82,5%
1x4 @82,5-85%
2x3 @85%

PERFORMANCE
AMRAP x 12 MINUTES
200m Run / ½ Stairs
3 Hang Power Cleans @85/60kg
4 Front Squats

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FITNESS
AMRAP x 12 MINUTES
200m Run / ½ Stairs
3 Hang Power Cleans @ moderate
4 Front Squats

• Run/Stairs = 2 reps
• RPE 7
• Video: https://vimeo.com/833573692?share=copy

EMOM 12
1) 12 Wall Balls + Max reps Double Unders
2) 6 Burpee jump over line + Max Shuttle Runs (7,5m) in the remaining time
3) Rest
4) 8 Double KB/DB Clean & Jerk, challenging weights
5) “Bike” for Calories
6) Rest

2 Rounds For Time :

30 Wallball Shots 20/14p
30 Sit-Ups
10 Front Squats 60/42,5kg

TC 12

Cluster (rinnalleveto+thruster) 2,2,2,2,2

nousevilla painoilla, tauot 2 min.

9:00 Basic Endurance CrossFit
10:00 Power Clean + Push Jerk, Technique
11:00 Mobility

15:00 Power Clean + Push Jerk, Technique
16:00 Basic Endurance CrossFit
17:00 Mobility

1) Clean + hang clean + front squat + split jerk 6x(1+1+1+1)x 65%

5 Rounds For Time:
10-8-6-4-2 Squat Cleans 70/45kg
20/15 Calorie Row

10 Toes to Bar