Hang power clean 6x3x65%

8:00 Mobility + Core Workout
9:00 Basic Endurance CrossFit

16:00 Mobility + Core Workout
17:00 Deadlift + Metcon ( 30.9.2025 )
18:00 Bench Press Technique + Accessory
19:00 Basic Endurance CrossFit

3x 6+6

Lisäpainoistumaannousu
Vatsakierto

Hang power snatch

Hang power snatch 4 RM for the day

Partner wod, ygig:

Buy in 4 x 100m: plate pinch carry relay
@2 x 15kg /10kg
+
10 rounds:
16 x Front rack lunges @50/35kg
16 x Box jump
16 x Power clean @50/35kg
4 x Burpee bmu / 6 x burpee c2b/ 8 x burpee pull up

Cash out: 32 x synchro burpee to plate

Tc: 40 min.

T2B tech / Kipping HSPU tech

Accessory

3 rounds:
12-15 seated leg raise
12-15 banded lat pull down
12-15 seated arnold press

BENCHMARK
25min amrap

150 double-unders
50 push-ups
15 power cleans (84/57 kg)

E2MOM x8, alt. between a & b:
a) 6-10 ring dip / band-assisted ring dip / toe-assisted ring dip
b) 8-12 + 8-12 meadow's row

RIR 0-1 molemmissa liikkeissä viimeisillä sarjoilla

RX
AMRAP 20:
16/20-cal row
Farmers carry (15.2 m) (35/50 lb)
– 25 ft out and 25 ft back, each 7.6-m section counts as 1 rep.
– Add 50 feet to the farmers carry each round.

INTERMEDIATE
AMRAP 20:
16/20-cal row
50-foot farmers carry (20/35 lb)
– 25 ft out and 25 ft back, each 7.6-m section counts as 1 rep.
– Add 50 feet to the farmers carry each round.

BEGINNER
AMRAP 20:
8/10-cal row
Farmers carry (15.2 m) (10/15 lb)
– 25 ft out and 25 ft back, each 7.6-m section counts as 1 rep.
– Add 50 feet to the farmers carry each round.

For time:
200m run
21 Front Squats, 60/43 kg
7 Wall Walks
200m run
15 Front Squats, 60/43 kg
5 Wall Walks
200m run
9 Front Squats, 60/43 kg
3 Wall Walks

Timecap: 13 mins