Deadlift

5x5

E3MOM / 2-3 RIR

Find max
2 Clean + 1 Split jerk

6:30 Basic Endurance CrossFit
7:30 Mobility + Core Workout

12:00 Mobility + Core Workout

15:00 Basic Endurance CrossFit
16:00 Snatch Technique
17:00 Kipping Pull-Ups / CTB, technique
18:00 Basic Endurance CrossFit
19:00 Mobility + Core Workout

For time :

Run 2,4km ( Bike 4,8k )
25 Squat Cleans 100/70kg

TC 20

Hero 50+ 80/60kg
Warrior 35-49 : 80/60kg, 50+ 60/40kg
Soldier 35-49 : 60/40kg, 50+ 40kg

EMOM 9

1 Minute : 5 Squat Cleans
2 Minute : Rest
3 Minute : 4 Squat Cleans
4 Minute : Rest
5 Minute : 3 Squat Cleans
6 Minute : Rest
7 Minute : 2 Squat Cleans
8 Minute : Rest
9 Minute : 1 Squat Clean

A) 6 sets / go every 3 minutes
2 cleans + 3 jerks x 70-80%

B) 3 rounds for quality
10 barbell side bends
20 barbell calf raises

6:30 Mobility + Core Wokrout
7:30 Basic Endurance CrossFit
8:30 Box Jumps + "Flight simulator" ( 25.6.2026 )

14:30 "Pikkasen enemmän"
16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout
18:00 Box Jumps + "Flight simulator" ( 25.6.2026 )
19:00 Basic Endurance CrossFit

9 x 3min on / 1min off: (alt. a, b & c)

a) 400m run
rest of time: wallball 14/20lb

b) 500/450m row
rest of time: t2b

c) 15 burpee box step up 50/60cm
rest of time: du / su

RPE 4.0-4.5
-> skaalaa matkoja tarvittaessa: 300m run, 400/350m row
-> vähintään 60s pitää jäädä liikkeisiin

Find your 1RM

Partner workout "Juhannustankotanssit"

For time
100 deadlift 42,5/30
100 hang power clean
100 shoulder to overhead
100 front squat
100 bar over burpee

Share reps with partner