Upperbody push & pull
3 rds
DB floor press 12 reps
rest 1 min
Strict pull-up 12 reps // ring/barbell row
rest 1 min

-kaksi toistoa lisää viime viikkoiseen

Romanian Deadlifts:
3 Sets of 10
Athlete’s choice on loading

Wod
5 Rounds for time
7 Thruster 45/30kg
9 Box jump

Strength (load)

Build up to a heavy set of 2 bench press

Metcon (quality)

12 minutes for quality and minimum rest:
10 Strict ring-dips
10 Strict chin-ups

Accessory:
Aussie pull-up 4 x 10, with 2s stop at top - moderate/hard
Ring push-up/dip, 4 x 6-10, with stop at bottom - moderate/hard

Front squat: 5x5 (60-70%)

Work in pairs ygig. ( pair up with someone similar so rest is the same)

8x500m each! set the rower on intervals and record average 500m time

6:30 Core
7:30 Jerk Complex + Grace
12:00 Core
16:00 Jerk Complex + Grace
17:00 Basic Endurance CrossFit
18:00 Jerk Complex + Grace
19:00 Core

5 rounds, AMRAP

30 sec cal row
30 sec rest

30 sec DB front rack lunge (2x50/2x35lbs)
30 sec rest

30 sec BW deadlift
30 sec rest

40 kyykky
DT kierros
40 leuanveto
DT kierros
40 istumaannousu
DT kierros
40 etunojapunnerrus
DT kierros
40 varpaat tankoon
DT kierros
40 yleisliile

Aikaraj 40 min

DT kierros: 12 maastaveto, 9 rive riipusta, 6 työntö

1) Front Box Squat in regular Stance: 8 x 3 @75% of last week's max, every 60s.

2) Power Clean: 5 x 2 @75%, every 60s.
- reset on each rep