3 Kierrosta:

12 Takakyykkyä 50-60%
16 (8+8) Askelkyykkyä hypyllä
1min lepo

2x 6min AMRAP 2min lepo välissä

1)
2-4-6-8-10...
MAVE 70/50kg
Tangon yli burpee

2)
2-4-6-8-10
T2B
10/7 Cal laitteella

15 min for skills:

1 parallette walks + 3-5 dips
jumping forward rolls to mattress
3+3 cartwheels on line
3 wall facing HS balancing - switch legs against the wall
2-3 rolls on the bar

AMRAP 16

6 Chest To Bar Pull Ups
12 Dumbbell Squat 22,5/15kg
6 Dumbbell Facing Burpees
12 Hang Dumbbell Snatch 22,5/15kg
20 Double Unders

40 EMOM:

1. 15 cal machine of choice
2. 10 T2B/K2E + 5 burpees to target
3. 8 thrusters 20/30 + 2-3 wall walks
4. 30-50m sandbag bearhug carry
5. Rest

Yritä suorittaa kaikki liikkeet n 45 sekuntiin, jos kestää pidemmästi vähennä vaikeamman liikkeen toistoja.

Deadlift 5 x 6 reps @ 70 %.
Rest 3 min between sets.

1-2-3-..-20 reps of "Linda";
Deadlift 1.5 x Bodyweight
Bench Press 1 x Bodyweight
Squat Clean 3/4 x Bodyweight

7:00 Basic Endurance CrossFit
8:00 Rästi 15.8.2022
9:00 Rästi 17.8.2022

12:00 Core

16:00 Rästi 15.8.2022
17:00 Mobility
18:00 Rästi 17.8.2022
19:00 Basic Endurance CrossFit

5 rounds:
3 shinhops to broad jump
3 HSPU
3 shinhops to broad jump
3 clapping push-ups

15 min for skills:

1-3 lock and pull from the bench
1 hand dominant rope climb
1 leg dominant rope climb
1-2 descending practise
After each set do 10-15 supinated ring rows