Metcon (quality)

5 Rounds, every 4:00 minutes:
500/400m row
10-15 Toes to bar

6 Muscle ups
12 Deadlifts 125/90kg
18 box jump overs
36 double unders
Rest 90 secs

TC 27 Mins

Yhtäjaksoista hölkkää 35 - 45 minuuttia PK 2

7:30 Basic Endurance CrossFit
8:30 Back Squat + Metcon ( 16.5.2023 )
9:30 Mobility

12:00 Snatch Technique

15:00 Basic Endurance CrossFit
16:00 Push Jerk Technique
17:00 Back Squat + Metcon ( 16.5.2023 )
18:00 Basic Endurance CrossFit
19:00 Kipping Technique

• Aim for HR Zone 1-3
• Rest and scale as needed
• Low intensity and steady pace

45min @ easy pace:
30cal erg
10-14 slamball
20m+20m single arm front rack carry
20sec+20sec side plank

2min jump rope
2+2 turkish get up
6-10 strict knees to elbows
20 shoulder taps in plank

30cal erg
12 curtsy lunge (4 back rack, 4 front rack, 4 OH)
14 calf raise (control eccentric!)
30sec glute bridge hold

Partner WOD

A. AMRAP 12
”I Go-You Go”
8 Wall balls
6 Box jumps
4 Burpees

Rest 3 min

B. AMRAP 18
10 Single Arm Devils Press 22,5/15kg
20 Handstand Pushups
30 Toes-to-bar
10 Burpee over Partner (partner in plank)
20 Pullups
30 DB Snatches 22,5/15kg

Rest 3 min

C. Max Calories in 10minutes

7min amrap:

1-2-3-4-5...

• karhukompleksi (N 42,5kg / M 60kg)
• bar-facing-burpee

(karhukompleksi = raaka rinnalleveto + etukyykky + ylöstyöntö + takakyykky + työntö niskan takaa)

EMOM x 32

1) 6-16cal row
2) 1-3 rope climb
3) ski
4) 20-50 DU

For Time:
50 Power Cleans 70/50kg

On the Minute, Starting at 0:00:
5 Toes to Bar

For time:

10 rounds:
21 DU
15 sit up
9 kbs@32/24kg

(scaled 15-12-9 or single unders)

Target under 13min, time cap 16min