E2:30min x 4
4 Front squat V.3

Huom!
Sarjat huomioiden toistoreservi.

35min:
120s Ergo @70% effort
10 Box jump
12 Alt. Strict side to side knee raises
10m KB mixed walking lunge
60-90s Rest

RPE 3

Deadlift ( Deadstop )

3 x 3 @ ~75%
3 x 2 @ ~85%

Go Every 3:00

7:30 Mobility
8:30 Basic Endurance CrossFit
9:30 Overhead Squat + Snatch ( 10.2.2024 )

12:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Mobility
17:00 "Sirkus"
18:00 Overhead Squat + Snatch ( 10.2.2024
19:00 Mobility

AMRAP 6

Bike 20/15 Calories
20 Kettlebell Swing 24/16kg
20 Box Over Jumps 24"/20"

Rest 3:00

AMRAP 6

Row 20/15 Calories
20 Thrusters 20/15kg
10 Hang Dumbbell Snatch 22,5/15kg

Rest 3:00

AMRAP 6:00

20 Wallball Shots
20 One Legged Jumping Pull-ups
10 Burpees

7:00 Basic Endurance CrossFit
8:00 Mobility
9:00 Cleans + Metcon ( 6.3.2024 )

12:00 Core

16:00 "Sirkus"
17:00 Basic Endurance CrossFit
18:00 Mobilty
19:00 Handstand Walk, technique

3 x 3 60-70 %
2 x 3 80-90%

Apuliike: LISÄPAINOPUNNERRUS 3 x 5 (70 %)

Snatch waves:
EMOM16
1. 3 Snatch @65-70%
2. 2 Snatch @70-75%
3. 1 Snatch @75-85%
4. Rest

Huom!
Kierrokset nousevalla painolla.

3-5 Kierrosta

Submax toistot joka kierros

-3min palautukset
-Skaalaa tarvittaessa jalat boxille
-Toistoja tulisi saada 5 tai enemmän per kierros

AMRAP 12
15 Box Jumps
12 Hang Power Cleans
9 Burpee over bar
6 Front Squats
3 Muscle-Ups

RX: 60/40kg