30min for Q:
400m run @easy pace
15/15m KB cross body carry
5/5 landmine cossack squat
10 alt. DB renegade row

Rpe 3

Huom! Vauhti ja painot huomioiden rpe.

20/25-16/20-12/15-8/10-4/5
Calorie ergo
20-16-12-8-4
Toes-to-bars

Scaled WOD
For time:
15-12-9-6-3
Calorie ergo
10-8-6-4-2
Hanging knee raises

EMOM for 10min:

• 1 Power Snatch @ 85% of Max Power Snatch

E2MOM x8:
a) 6 bench press
b) 6 (weighted) chin up
- RIR 0-2 viimeisellä sarjalla

Merkkaa tähän leuanvedon tulos.

5 x e3m:
5-4-4-3-3 Pullup @ RIR 0-1
6-10 strict hspu @ RIR 0-1
-> skaalaa: banded pullup tai seated pullup
-> hspu seinällä tai boxilta (max 1 abmat pään alla)

A) Every 90s for 5 rounds
5-6 strict chest to bar pull-ups
or assisted chest to bar pull-ups

B) 4 rounds
12 inverted DB reverse lunges
Max. time L-sit hang after the set

Rest while partner completes a round

4 rounds for time: (TC 6)
6+6 kb hang snatch
6 goblet squat
12 v-up / tuck up

Rx: 24 / 16

9:00 Basic Endurance CrossFit
10:00 Clean & Jerk + EMOM ( 2.5.2025 )
11:00 Mobility + Core Workout
12:00 MedKomppis

NEXT DELOAD

Barbara prog. 1

3 Rounds
1 min work/ 1 min rest

A)Amrap
10 Pull up
10 Push up
B)Amrap
15 Sit up
20 Squat
C)Amrap
Double unders

10 Min Emom
1 Sumo deadlift