3x5x65-75% Hang Power Cleans

WU: AMRAP8:
45s erg
10 banded RDL
5+5 greatest stretch
5 broad jump

AMRAP5:
10 s.a. db front rack cyclist squat, L
10 s.a. db suitcase deadlift, L
10 s.a. db front rack cyclist squat, R
10 s.a. db suitcase deadlift, R

Rx: 22,5 / 15, Advanced: 30 / 22,5 samalla painolla molemmat liikkeet

6 min for quality:
6 BB sots press @ light
6-8/leg medball single leg hamstring curl *2-leg if needed

->sots press tarvittaessa koroketta kantapäiden alle.
medball single leg hamstring curl:

sots press:

5 rope climbs
12 front squats (55/85kg)
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat

Scaled WOD
For time:
12 front squats
4 pull-to-stands
9 front squats
3 pull-to-stand
6 front squats
2 pull-to-stands
3 front squats
1 pull-to-stand
1 front squat

3 rounds for time

450/400m row
30 wall ball 20/14
20 box jump 60/50
10 deadlift 100/70

Rest 2min between the rounds

*Result is the total time from all rounds (minus 2min rests)

200/250-m row or 400/500m C2 bike
– Rest 1:00 between sets.
– Score the slowest set.

Scaled WOD
10 sets each for time:
150-m row or 300m C2 bike
– Rest 1:00 between sets.
– Score the slowest set.

24 x 40s on/20s off
alt. a,b,c & d

A) row
B) burpee to target
C) alt. db snatch
D) box over

Rpe 3.5

Vauhti ja painot huomioiden rpe. Pyri löytämään tasainen vauhti ja keskity liikkeiden taloudellisuuteen.

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