Weighted Close Grip Chin-up: 3RM. Rest 2:00

– Option 1: Bodyweight 6 x 1-3. Rest 90s.
– Option 2: Partner Assisted Chin-ups 6 x 5. Rest 90s.

CONDITIONING
3 rounds (A+B+C+D+A+B+C+D+A+B+C+D, 36min total)

A) 3min Row
B) 3min AMRAP: 10 Wallball, 30 DU
C) 3min Airbike
D) 3min AMRAP: 15 KBS @24/16kg, 15 Box Jump

Target: turn off your monitor or try not to watch it. Concentrate on moving well and breathing (you can go nose breathing only with the machines).. Once again: consistency! If you don´t have double unders yet, practise them 30sec on each round.

Overall RPE 3 to 4

9-10 Core
10-11 Mobility
11-12 Weightlifting, Clean&Jerk

16-17 Basic Endurance CrossFit
17-18 Basic Endurance Run

5 x 2 Chest to bar pull ups, underhand grip! AHAP!

1. 5 Power clean (75%)
2. 3 Power clean (80%)
3. 1 Power clean (85%)
4. Rest...

10 min Emom
2 Snatch 75-80%

1) Hang Squat Snatch: 12 Minutes performing sets of 2. Rest 60-90s between sets.

2) Front Box Squat: 8 x 3 @65-70% of 1RM Front Squat, every 60s.
- Parallel box (should be the same as last week.)

75 Sit ups + 3min. Plank hold

Etsi päivän maksimi,

2 x rive + 2 x etukyykky + 2 x splitjerk

12 minutes to find 2 RM C&J