4x5 V2

3 RM

Päivän paras!

CONDITIONING

Rowing intervals

10 rounds (total of 10min)

20sec ON, 40sec OFF

Hit the intervals with RPE 4 (heavy breathing, but not gasping for air). Keep a steady pace and row the intervals with same SPM (stroke per minute) and speed. During the OFF, row with RPE 2-3. Don´t start to fast

Overall RPE 4

2 rounds for time

100 cal Bike/Airbike
100m Walking Lunge
100 cal Row
100 Air Squat

RPE 3-4

Target: steady pace, brake the sets as needed.

7:30 Deadlift + Row ( 13.10.2024 )

16:00 Teens
17:00 Basic Endurance CrossFit
18:00 Deadlift + Row ( 13.10.2024 )
19:00 Mobility + Core Workout

Snatch complex

8x 1 hang power snatch + 1 power snatch 70-85%

2 Rounds

2,5min AMRAP
12/9 cal row
8 DB snatch 22,5/15

1,5min rest

2,5min AMRAP
12 pull-up / jumping pull-up
15 squat

1,5min rest

"Chief"
5 Rounds,
Max reps in 3 minutes of:
3 Power cleans 60/42,5
6 Push-ups
9 Squats

Rest 1 min between rounds

3 rounds for quality
10-12/side one arm DB row
10-12/side one legged KB deadlift
30s wall sit hold

Back squat progression VK5/5
7x2
@75-85% 1RM

5VK takakyykkyprogressio, jossa toistomäärä vähenee viikoittain, sarjoja tulee yksi lisää sekä kuorma kasvaa.