Te-veto +te
7sarjaa
-1+1

Back squat 6x10

EMOM x 12

1) 5-10 strict pull up
2) 10+10 Db press
3) rest

A) Squat snatch
8x1 @60-65% 1RM (go every 30s)
6x1 @67-72% 1RM (go every 45s)
4x1 @74-78% 1RM (go every 60s)

*Short rests between the parts to reload
the barbell
*Choose one weight within the percentages
and use same weight in every set

B) 3 rounds
10/10 single leg glute bridges
10/10 single leg calf raises

2 kierrosta
4 min töitä 1 min siirtymä, 2 paria per piste.

1. Kelkan veto + kelkan työntö 12m 80/100/120kg
2. Hiihto
3. Askelkyykkykävely 10/20kg säkki
4. Soutu
5. Pallonheitto istumaannousu 3/6kg

6:30 Basic Endurance CrossFit
7:30 Mobility + Core Workout
8:30 Bench Press Technique + Accessory Workout

14:30 Pikkasen enemmän
16:00 Basic Endurance CrossFit
17:00 Unknown Wod
18:00 Snatch Technique
19:00 Basic Endurance CrossFit

6 x 30s work/15s rest
1.20-30s rower hamstring curl
2.20-30s copenhagen plank hold (L)
3.20-30s copenhagen plank hold (R)

rower hamstring curl video:

copenhagen plank hold video:

• 5 heavy sets
• Rest 2min

Work up to a 7 Rep Max for the Front Squat

Split jerk
5x3 75-85%