RX
"FORMULA ONE"
FOR TIME
15-15-15-15-15
Box Jump Overs @60/50cm
5-10-15-10-5
Overhead Squats @60/43kg

SCALED
FOR TIME
10-10-10-10-10
Box Jump Overs @ low
5-10-15-10-5
Front Squats @ moderate
RPE 9

Timecap : 12 mins

OPTIONAL COOL DOWN
FOR QUALITY
1:00/1:00 Quad Roller
1:00/1:00 Pec Roller

3x
4min ON/1min OFF

AMRAP of
12 Thrusters 50/35kg
10 Toes-to-bar
12 DB Snatches 22,5/15kg
10 Burpee over bar

*countinue next set where you stopped

8:00 Basic Endurance CrossFit
9:00 Clean & Jerk Technique

16:00 Core
17:00 Basic Endurance CrossFit
18:00 Mobility
19:00 Kipping Movement Technique ( Pull-ups, TTB, CTB, BMU...)

...Next Deload...

3 Round For Time :

21 Deadlifts
15 Pull-ups
9 Front Squats

Barbell 60/42,5kg

TC 15

DELOAD WEEK

A) 3 rounds
5 pause bench press (2s pause)
8-10/side one arm supported DB row
2min rest

B) Ring holds
On the minute for 9min
1. 15-20s ring support hold
2. 15-20s ring bottom hold
3. Rest

BENCHMARK WEEK

"DT"
5 rounds for time:
12 deadlift 70/47,5
9 hang power clean 70/47,5
6 push jerk 70/47,5

BENCHMARK WEEK

1RM clean & jerk

3 muscle ups or 6 Chest to bar pull ups or 9 pull ups
10 Pistol squats (5+5)
5 Wall Climbs or 5m hand stand walk

Aikaa vastaan:

• 100 raaka tempaus riipusta
• 100 push press
• 100 sumo deadlift high pull
• 100 etukyykky

N 20kg / M 30kg

C&J Complex: (15-20min)
1 Squat clean
1 Split jerk
1 Front squat
1 Split jerk
@70-80% of 1RM