Outdoor sport 60-90min
*
run, walk & bike

Emom x30
1) monostructural
2) 6 pull up + 12 DB`s reverse lunge
3) rest or skill/core of your choice

9:00 Basic Endurance CrossFit
10:00 Snatch + Metcon ( 30.3.2024 )
11:00 Mobility

15:00 Mobility
16:00 Basic Endurance CrossFit
17:00 Snatch + Metcon ( 30.3.2024 )

Emom 8

1) 3 Mavea (keskiraskas)
2) 3-10 Hspu

EMOM 10

1 x Hang Squat Clean + Split Jerk. Building Heavy ( Press out not allowed )

EMOM 10

1 Power Clean + Push Jerk. Building Heavy. ( Press Out, not allowed )

CROSSFIT GAMES OPEN 24.3
TBA

RX:
E2minx 4
5 HSPU (3-0-X-1)

Scaled:
Every 2min x 4
5 Pike box HSPU /Pike HSPU (3-0-1-1)

Huom!
3s tasainen tempo alaslaskussa!
Älä skaalaa liikelajuuttaa esim abmateilla.

10min AMRAP

YGIG
5 Boxin yli burpeeta
7 Cal

2 sets of intervals

5 rounds 1min on / 1min off
8 DB hang power clean & jerk 2x22,5/15
AMRAP bike erg or echo bike

Rest 4min

5 rounds 1min on / 1min off
8 wall ball 20/14
AMRAP row cal

*Result is the total amount of calories done in the workout