Halting back squat, 5 x 1

Halt 2-3 sec on the bottom of the squat. The aim is to maintain perfect bottom position and get up with straight back and strong legs after the hold.

Repeat 5 x 1 with the same (therapeutical) weight.

RestDay!

6:30 Power clean 1RM & "Big Bang"
7:30 Sprint & "Annie"

12:00 Core

16:00 Sprint & "Annie"
17:00 Basic Endurance CrossFit
18:00 Power Clean 1RM & "Big Bang"
19:00 Voimistelu

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Rest 5 minutes

3x10
@71%
Rest 2min.

For time:
400 Meter Run / 1+½ x Stairs / Row 500m
100 DB Renegade Rows @light (total reps)
800 Meter Run / 3 x Stairs / Row 750m
100 Push-ups
1200 Meter Run / 4+½ x Stairs / Row 1000m
100 Air Squats
1 Mile Run / 6 x Stairs / Row 1250m
100 Anchored Sit-ups

• 30:00 Time Cap

Back squat
1 x 3
1 x 2
Varaa 3 ekalla viikolla. Varaa 2 tokalla (24.11.) ja varaa 1 kolmannella viikolla (8.12)

3-3-3-3-3

TNG

3 super sets of:
20 alternating KB/DB press
10 barbell bent over row (focus on quality of movement not load, use weight that you can do perfect reps with controlled tempo)
rest 1:30 between sets

3 super sets of:
10 banded/weighted push up
5-8 strict pull up (add weight if rep scheme is too easy)
rest 1:30 between sets