Metcon (reps)

“Ghost”

6 Rounds for reps:
1 min of calories row
1 min of DU’s
1 min of Burpees
1 min rest.

Score: total reps.

Hipthrust 1RM

Oheiset:
3x 6-8
NHC
Pistoolikyykky

Max reps T2B variaatio

Max reps HSPU

3 yritystä molemmissa

For time;
50 Power Snatch @ 50/35kg
60 Burpee Box Jump Over @ 60cm/50cm
TimeCap 14:00

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roll
1:00/1:00 Pec Roll
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets

8:00 Clean & Jerk Technique
9:00 Basic Endurance CrossFit

16:00 Core
17:00 Mobility
18:00 Clean & Jerk Technique
19:00 Basic Endurance CrossFit

3 Rounds For Time :

21 Double Unders
15 Push Press 40/30kg
9 Leg Raise

RX:
Every 150s x 6
5-10m HS walk
6-12 T2B

Scaled:
Every 150s x 6
1-3 Wall walk
6-12 Leg/knee raises

Huom!
Jokaiseen kierrokseen täytyy jäädä vähintään 60s lepoa.

RX
AMRAP x 15 MINUTES
18/14 Cal Row/Bike/Ski
6 Hang Power Snatch @50/30kg
6-12 Strict Handstand Push-Ups
6 Hang Power Snatch

SCALED
AMRAP x 15 MINUTES
15/12 Cal Row/Bike/Ski
6 Hang Power Snatch @ light
12 Hand Release Push-Ups / Push-Up / Knee Push-Up / Box Push-Up
6 Hang Power Snatch
RPE 8

For time :

50/40 Cal Row
50 Wallball Shots 20/14p

Overhead Squat

5-5-5-3-3-3-1-1-1

Send Off 2:30