PERFORMANCE
AMRAP x 8 MINUTES
35 Double Unders*
5 Push Jerks @ 75% of 1-Rep
*Option for Unbroken.

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FITNESS
AMRAP x 8 MINUTES
70 Single Unders
5 Push Jerks @ moderate

• RPE 7
• Video: https://vimeo.com/891381345?share=copy

ON A 10:00 RUNNING CLOCK...
Build to a Heavy Complex...
1 Clean + 1 Hang Clean
Option for Squat or Power cleans today

4x5min ON 3min OFF

1)
12/9 cal
9 Ilmakyykkyä
6 Leukaa

2)
12 Thrusteria 40/30kg
9 Bar over burpeeta
6 Punnerrusta

3)
12/9 cal
9 Istumaannousua
6 KK/KP mavea

4)
12 HPC 40/30kg
9 STOH
6 Bar facing burpeeta

Snatch
3x3 @70-75%, go every 90-seconds
3x2 @75-80%, go every 75-seconds
5x1 @80+%, go every 60-seconds

EMOM 40

1) 45sec of Calories
2) 10 Goblet Squats + 10 KB Swings
3) 10 Hollow Rocks + 10-15 Knee-hugs
4) 5/arm Single Arm DB Hammer Curl into Press
5) 8-12 High Box Jump Overs
6) 5-10 Ring Rows + 5-10 Pushups
7) 45sec of Russian Twists
8) 6-8 Single Arm Devils Press
9) Spend as much time as possible UPSIDE DOWN
10) Rest

7:00 Basic Endurance CrossFit
8:00 Heavy Thruster + Metcon ( 4.12.2023 )

12:00 Core

15:00 Basic Endurance CrossFit
16:00 Heavy Thruster + Metcon ( 4.12.2023 )
17:00 Mobility
18:00 Basic Endurance CrossFit
19:00 Snatch Technique

...Next OpenWeek :))))))

3x8 (~75%) / rest 2min.

Handstand Push-Up Technique

Back Squat
4x6r @ 85%
2min Recovery

Squat snatch/Power snatch omien kykyjen mukaan
4x2@ 50%
3x2 @70%
3x1 @80-95%