4x15 -25 GHD Sit-Up

Rest as needed

WEIGHTLIFTING

Barbell Complex

Power Clean + Hang Power Clean + Hang Squat Clean + Front Squat

Every 90-120sec x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4

GYMNASTIC STRENGTH

Gymnastic ab-work or Ab-work with a stick

RPE 3

6:30 Mobility + Core Workout
7:30 Basic Endurance CrossFit
8:30 Deadlift + Metcon ( 31.10.2024 )

15:00 Handstand Push-Ups / Handstand Walk Technique
16:00 Deadlift + Metcon ( 31.10.2024 )
17:00 Mobility + Core Workout
18:00 Kipping Movement Technque
19:00 Basic Endurance CrossFit

E2MOM x8, alt. between a & b:
a) 5 (weighted / assisted) chin up
b) 5 shoulder press
- RIR 1-2 viimeisellä sarjalla

Merkkaa tähän shoulder pressin tulos.

E2MOM x8, alt. between a & b:
a) 5 (weighted / assisted) chin up
b) 5 shoulder press
- RIR 1-2 viimeisellä sarjalla

Merkkaa tähän leuanvedon tulos

3x 6-8

KP/KK Penkkipunnerrus
Vipunosto sivuille

4x
New round every 4th minute
Each for time

15-20/13-15 Cal.
12 DB/KB Hang Power Clean & Jerk (6per/arm) , heavy!
9 Burpee Box Jump Overs

BENCHMARK
For time
30 clean and jerks (70/102,5 kg)

Scaled WOD
For time:
30 clean and jerks

3x Emom 8 (3min tauot)

1) 30s Tuplat/Sinkut
2) V2-V1-sarja T2B

1) 30s Kalorit
2) 4-8 SB-clean

1) 30s Burpee
2) 1-2 Köysikiipeily