9:00 Basic Endurance CrossFit
10:00 Shoulder Press 5RM + Metcon ( 16.10.2025 )
11:00 Deadlift 5 RM + Metcon ( 18.10.2025 )

16:00 Deadlift 5 RM + Metcon ( 18.10.2025 )
17:00 Basic Endurance CrossFit

Toes-to-bars
Wall-ball shots

Scaled WOD
15-12-9-6-3 reps for time:
Hanging knee raises
Wall-ball shots

2:30 on / 0:15 off x8:
a) machine (easy-moderate pace)
b) AMRAP:
5-10m HSW / 10-20 wall supported plate step up / 1-3 wall walk / 3-6 feet on box wall walk
12 double kb suitcase deadlift
9 double kb hang power clean
6 double kb push jerk

• Aloita AMRAP aina alusta, koneet sellaista tahtia, että käsilläkävely / wall walk pysyy kasassa, jos vielä treenaat liikkeitä Rx: 2x20kg / 2x12kg

Advanced:
a) 45/36 cal machine
b) Kb: 2x28-32kg / 2x20-24kg

Huomioita:
Jos haluat keskittyä uuteen liikkeeseen (on se sitten HSW tai WW), ota koneet ja kuulat rauhakseltaa, jos taas voikka sujuu, haasta muilla liikkeillä. RPE 7-8,5"

How did it go?

Weightlifting - Clean and jerk

EMOM for 20 minutes of: Power clean + jerk

Accessory:

Barbell sit-ups, 4 x 10
Russian twist, 4 x 20 (10/10)

Metcon (time)
3 rounds for time of:
800m Bike
24 Pull-ups

Timecap: 12 minutes

Accessory:

Keskiviikon accessoryt

TAI

5 rounds of:
1-3 rope climbs
20 1-arm DB row (10/10)

Rest 90-120s between rounds.

Metcon (time)

For time:
50 Strict CTB pull-ups
*5 Strict HSPU penalty every time you come off the bar.

Timecap: 10 minutes

Accessory:

Ring dips/ Ring push-ups, 3-5 x 8-10 - heavy
Strict pull-ups / Aussie pull-ups, 3-5 x 8-10 - heavy.
Rest as needed.

3 sets of seated DB hammercurl into shoulder press, 12 reps. - moderate.
Rest as needed.

"Strength (load)

Back squat, 7 sets of 1. Climb up to a heavy weight. Lift every 3:00 min."

3 x 10min on / 2min off: (A,B & C)
A)
5-10-15-20...
row
wallball 6/9kg

B)
5-10-15-20...
ski/bike
burpee

C)
6 DKB hang clean 16/24kg
12 abmat situp
30s active hang

RPE 4.0

Muscle Snatch 5x3