On the minute for 20min
1. Wall walk
2. Pistol squat
3. Strict chin-up
4. Row
5. Rest

45s work / 15s rest

4x 2 snatch grip push press behind the neck + 2 snatch balance + 1 OHS

Fast & moderate, not too heavy

AMRAP 10
10-20-30-40-50-… Double Unders
1-2-3-4-5-… Wall Walks
5-5-5-5-5-… Toes-to-bar

RX:
Every 3min x 4
Row 15/11 Cal (Damper 8/6)
10-12 Dual DB medball bench press (2-0-X-1)
10-15 T2B

Huom!
Treenin idea on kehittää yläkropan/keskivartalon kapasiteettia.
Käsipaino penkki & T2B:arit pitää mennä UB. Max työaika 2min, jotta jää vähintään 1min lepoa ennen seuraavaa kierrosta.

Skaalukset:
Row-> 13/9 Cal (max 45s)
T2B->leg/knee raises

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

15:00 Overhead Squat + Metcon ( 5.1.2024 )
16:00 Basic Endurance CrossFit
17:00 Mobility

Bent over barbell row, 6 reps
No kipping! Control the movement.

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Post five heaviest sets

Deadlift, heavy 6 R

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Post five heaviest successful sets

Push-ups

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Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

Your score is the lowest amount of reps during the whole tabata.
Example: 12-12-11-11-10-10-10-12 -> score is 10.

Benchmark "Swallow"

For Time:
150 Burpees

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Chest and thighs touch the ground, jump up!

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Mark benchmark scores in the paper sheets!

Bent over barbell row
X x 8

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Post three heaviest sets.
Tempo and other info into comments.