6x2min ON 1min OFF

A)
15/12cal
4 Raakariveä 60-65%
AMRAP: Leuka/ rengassoutu

B)
12 Boxin ylitystä
3+3 KP-tempausta
AMRAP: Istumaannousu

Back squat
3x2r @ 90%
2min Recovery

3 rounds
3 clean pull @90-100% 1RM clean
3 broad jump
Rest 1,5min

7:00 Basic Endurance CrossFit
8:00 CrossFit Total ( 8:00-9:30 )

12:00 Core

16:00 CrossFit Total ( 16:00 - 17:30 )
18:00 Mobility
19:00 Basic Endurance CrossFit
20:00 Basic Endurance CrossFit

A) Deadlift progression VK 3/3
VK3: 8-6-4-2-2 @65-85%

Aikaa vastaan:

3 kierrosta:

• 10 maastaveto @1,5 x kehonpaino
• 10 toes-to-bar

2min lepo

3 kierrosta:

• 10 penkkipunnerrus @75% kehonpainosta
• 10 swingi (ven.) @ahap

2min lepo

3 kierrosta:

• 10 thruster @ 50% kehonpainosta
• 10 sdhp @ 50% kehonpainosta

Painot kommenttiin.

AMRAP 9

7 Reps Kipping Movement ( Choose your own )
15 GTOH w/ Plate 15/10kg
10 Calories Any Machine

3 Round for quality:
12-16 Alt. Seated leg raise over object
10-12 Lying Y-raises (voi käyttää kevyttä painoa)
10-12 Banded lat pull down

3 Rounds: (PK sykkeet)
1min Row
30s Rest
1min Burpee
30s Rest
1min Bike
30s Rest

EMOM28
1. Row
2. Burpee
3. Bike
4. Rest

RPE 3

Cool down 2 Rounds:
2min Row/bike
10 Squat to hamstring
10/10 Leg swing
5/5 Side lying thoracic rotation

4 rounds
5 pause chin-up (2-3s)
10-12 pause push-up (2s)
1,5-2min rest