Teams of three

3x
9min ON/2min OFF

A) Row for Cals
🔽
3x Shuttle Runs
12 Wall Balls
3x Shuttle Runs
🔽
Rest

B) Bike for Cals
🔽
3x Shuttle Runs
12 Burpee over line
3x Shuttle Runs
🔽
Rest

C) Ski for Cals
🔽
3x Shuttle Runs
12 DB Snatches
3x Shuttle Runs
🔽
Rest

4x2 Clean & Jerk @70% of 1RM
- No tng
- Use split jerk
- Focus on fast movement, good and solid form thru whole movement!!
- Use pauses, if needed, where needed!?!
- Rest 2-3min btw sets

4x4x70% Split Jerks

3x 30s v2=6s

7 sets, Go every 75sec

3 Touch and Go Power Snatches

3rounds:

2min ON / 2min
20 kbs
*remaining time max calories row

9:00 Basic Endurance CrossFit
10:00 Mobility & Core Workout
11:00 Bench Press & Metcon ( 12.3.2026 )

...Next Deload...

3 rounds:
3-4 high box jump @75/60cm
5/5 pallof press - 2s hold

Laatua vastaan. Hypyissä fokus räjähtävyydessä!

2 x AMRAP 18 min with 3 min rest between AMRAP's

AMRAP 18
50 Air Squats
10 Burpees
40 Sit ups
10 Burpees
30 Lunges alt.
10 Burpees
20 Pull Ups
10 Burpees
10m Bear Crawl
10 Burpees
20 Pull Ups
10 Burpees
30 Lunges alt.
10 Burpees
40 Sit ups
10 Burpees
50 Air Squats

*REST 3 min*

AMRAP 18
20 Kettlebell Sumo Deadlift High Pulls (24/16 kg)
20 Calories*
20 KB Goblet squats (24/16 kg)
20 Double-Unders
20 Alternating Kettlebell Snatches (24/16)
20 Calories*
20 Kettlebell Hang Clean-and-Presses (24/16 kg)
20 Double-Unders
20 Kettlebell Swings (24/16 kg)
20 Calories*

*)
13/10 Cal Echo bike
16/13 Cal Ski or Assault bike
21/17 Cal Row or Bike Erg

Use a single kettlebell throughout the workout. For the snatches, alternate arms each rep. For the clean-and-presses complete 10 per arm per round.

9:00 Basic Endurance CrossFit
10:00 Kipping Pull-Up Technique + Accessory Wokrout
11:00 Mobility + Core Workout

16:00 Snatch technique
17:00 Mobility + Core Workout