Partner Amrap 14
20 Syncro burpees
20 Syncro Russian swings (heavy KB)
20 DB box step overs (10/head) 2 x DB

Max weights:

L1: 24/16kg // 2x 20/15kg
L2: 32/20kg // 2x 25/17,5kg

Aikaa vastaan:

• 500m soutu
• 30 rinnalleveto + työntö (N 42,5kg / M 60kg)

Snatch Complex:
Snatch + OHS + OHS
4x1x70-80%
Rest 3 min

EMOM for 12min
5 Thrusters
Work with moderate load, and add in the end if it feels possible.

10 rds 90 sec on, 1 min off

25 DU

6 burpees

max reps alternating DB hang C&J

L1: 22,5/15kg

L2: 35 DU & 8 burpees 25/17,5kg

-pacetus treeni, eli älä lähde liian kovaa vaan sellainen vauhti jonka saat pidettyä mahdollisimman hyvin.

-tulos = DB toistot.

10 min AMRAP

1 dealdift 150kg/110kg

20 steps waiters walk 20kg/10kg

30 Min AMRAP; switch after each full round
500m Row
15 t2b ( try to go unbroken or scale reps down)
10 push ups

15 minutes, AHAFA

10+10 Single arm row (DB or KB)
20 Weighted Sit ups
5 Tempo pull ups ( 2 sec. up 2 sec down)
30 Du´s

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