Floor Press in Bridge

3x4

• Use the same Heavy Weight for All Sets
• Week 4 of 6

4x 2 clean pull + 2 power clean easy&fast

Lisää mahdollisuuksien mukaan 2,5-5kg viime viikkoon

ON A 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy Complex...

1 Clean Deadlift + 1 Hang Power Clean + 1 Power Clean

• Start Light-Mod and Build Past Workout Weight.
• RPE 7

POST WORKOUT STRENGTH

8x2 Back Squat

• Use the same Heavy Weight for All Sets
• RPE 9
• Week 4 of 6

For time :

21-15-9
Bar Over Burpees
3-6-9
Front Squat 80/65kg

TC 9

21-15-9
DB deadlifts (15/22.5 kg)
42-30-18
Box step-ups (51/61 cm)
– Use two dumbbells.

Scaled WOD
For time:
21-15-9
DB deadlifts
Box step-ups (bodyweight)
– Use two dumbbells.

6:30 Basic Endurance CrossFit
7:30 Mobility
8:30 "Kalsu"

15:00 Basic Endurance CrossFit
16:00 "Kalsu"
17:00 Squat Clean 1 RM + Metcon ( 19.5.2024 )
18:00 Basic Endurance CrossFit
19:00 Mobility

Odd min | 5 front squats
Even min | 5 bar muscle-ups

Scaled Wod
EMOM 20:
Odd min | 5 front squats
Even min | 5 ring row/pull up/c2b

Long endurance

3rounds:
3min ON /1 min OFF

1) 10-30s hollow hold + bike
2) 10-30s superman hold + row
3) 10-30s top of push up + ski
4) 10-30 banded pull apart + echo

2 Rounds:
30 total Front Rack Reverse Lunges 60/43kg
15/10 Calorie Bike/Row/Ski
Rest 3:00
- Goal: Very hard effort!
Total time cap: 11 mins

Rx+: 70/52.5kg

Extra: Weighted frog pump 3x20 rest 60s