Every beginning 90s x 8
3.pos Snatch

Accessory
3-4 Rounds
Heavy sled push 40m
Kb Front rack carry 40m
Kb Farmers carry 40m

For time:
100 USA Swing @ 24/16kg
800 Meter Run / 3 x Stairs / 750m Row
75 Overhead Squats @35/25kg
800 Meter Run / 3 x Stairs / 750m Row
50 Box Jumps Overs @61/51cm
800 Meter Run / 3 x Stairs / 750m Row

• 30:00 Time Cap

30-20-10:
Dumbbell Power Snatches (22.5/15kg)
Wallballs (20/14)
Burpees

Time cap: 12min.

DL 100/70kg
T2B

4x
3min ON/2min OFF
Alt. A and B

A) AMRAP of
10 Deadlifts 100/70kg
15 Wall Balls

B) AMRAP of
10/7 Cal. On a machine
7 Burpees

Treeni 2
Puoli-aika
30-20-10 toistot
Käsipaino tempaus @15 tai 22.5kg
Seinäpalloheitto @6/9kg
jatkuu heti….
10-20-30 toistot
Yleisliike soutulaitteen yli
Soutu kaloreita
Aikaraja A ja B osiolle 8+8 min.

6:30 Squat Clean + Jerk, Technique
7:30 Power Snatch + Squat Snatch, Technique

12:00 Basic Endurance CrossFit
16:00 Basic Endurance CrossFit
17:00 Squat Clean + Jerk, Technique
18:00 Power Snatch + Squat Snatch, Technique
19:00 Core

Ja sittempä alkaa kova ajo!

Pull up 3 x 70% of max reps

Shoulder Press 4x3
vakiopainot
Tavoitepainot sarjoille
87-92%
rest 3-4min
RASKAAT SARJAT