EMOM x 8-12
1) row
2) 5 snatch grip dl + 5 snatch pull + 5 power snatch
3) row
4) 5 snatch grip push press + 5 snatch balance + pause OHS 5-10s

AMRAP 12
24 Double Unders
2-4-6-8-10-... Handstand Pushups
8 Box Jumps
1-2-3-4-5-... Wall Walks

Power Clean
10-8-6-8-6-4
Start Light and build to Mod+. The second wave should be heavier than the first.
Touch and go
Week 1 of 5

Vaihteluviikko

25min laadukkaasti
8-10 toistoa liike

HPC kevyellä tangolla (kääntönopeuden harjoittelua)
Yhden käden kulmasoutu
Rive kyykkyyn pallolla
Riven 1. vetovaihe 100%+ (1-3reps)
90s Kevyt kone tai hölkkä

AMRAP 15
6 Handstand Pushups
12 Pistols
24 Situps
48 Double Unders

Death by Wallball shots 9/6kg
Complete one Wallball shot on the start of the first minute, two Wallball shots on the second minute, three Wallball shots on the third minute, and so on until you can no longer complete Wallball shots for the number of minutes on the timer.

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