7:00 Basic Endurance CrossFit
8:00 Kipping Movement Technique

12:00 " Flight Simulator " + Recovery

15:00 Basic Endurance CrossFit
16:00 Snatch Technique
17:00 Mobility
18:00 " Flight Simulator " + Recovery
19:00 "Sirkus"

3 kierrosta

6+6 jousiampujan soutu
8 pyöräilijän kyykky kahvakuulat eturäkissä

1min lepo liikkeiden välissä

Lu-nosto 4 x 12, aloita maltilla

Mobility, lowerbody

4min AMRAP
8 wall ball 20/15
6 toes to bar

Rest 4min

4min AMRAP
8 DB snatch 22,5/15
24 double under

Rest 4min

For time
24 wall ball
18 toes to bar
24 DB snatch
72 double under

Time cap: 4min

4x 90s ON 90s OFF
9/7 Cal
AMRAP: T2B

Every 1.30min x 8
Alt. A & B

A) 5 Chin up V.1-2
B) 5 Strict ring dip V.1-2

Huom!
Huomio liikkeiden toistoreservi.

Skaalaukset:
Chin up->Banded
Ring dip->Banded ring dip->ring push up

Five sets of three reps. Use moderate weight

http://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/

2min on /1min off

A) 5 x 2min on /1min off
12 ohs + 9 bar over burpee + 60 DU 42,5/30 kg

B) 5 x 2min on /1min off
15 kb swing + 12 sumo deadlift high pull + 9 c2b 24/16 kg

• continue where you left off

DELOAD WEEK

A) On the minute for 12min
1. 10 stiff legged deadlift (moderate weight)
2. 12 KB cyclist squat
3. 14 alternating v-up
4. Rest

B) 3 rounds for quality
10-12 biceps curl
10-12 triceps push-up