Front squat

5x5 80-85% @1RM

RestDay!

7:00 Weightlifting, Snatch
8:00 Basic Endurance CrossFit
9:00 Core

16:00 Weightlifting, Snatch
17:00 Voimistelu
18:00 Core
19:00 Weightlifting, Snatch
20:00 Basic Endurance CrossFit

2 Rounds:
25 Overhead Squats 50/35kg
35/25 Calorie Row

20 Dumbbell Snatches (22.5/15kg) (alt.)
9 Bar Muscle ups
20 Single Dumbbell Box Step-Ups (alt.)

AMRAP 15

4-6-8-10-12-14-16......
10 m Sprint
2-3-4-5-6-7-8.....
Pull ups

EMOM 15

1 minute : 7 pull ups + 5 TTB
2 minute : 15 Gobblet Squat /W DB 22,5/15kg
3 minute : 30 Du´s

1.) Amrap 6

Bike erg 1000/900m
100 DU

Rest 3 min

2.) Amrap 6

Row 500/400m
20 Burpee over rower

Rest 3 min

3.) Amrap 6

Ski erg 500/400m
20 Wall ball shots

-treenin idea on liikkua tasaisesti ja olla tehokas siirtymissä eikä ns "tuhlailla" aikaa.

1A) rive riipusta 4x3x60%
1B) broad jump 4x3

1.min
30 x DU
10 x KB Swing
2.min
6 x Bar Facing Burpee
rest of the min
Thrusters 42.5/30kg
3.min REST

On the 5:00 x 5 Rounds:
400 Meter Run
12/9 cal Air Bike / 15/12 Row
15 Toes to Bar