AMRAP9:
45s row/ski
6+6 KB bottom up press
3 inchworm
6 bulgarian ring row
20s+20s banded lat. stretch

4-5sets:

2 snatch balance + 2 OHS

(easy/moderate)

7:00 Basic Endurance CrossFit
8:00 Mobility + Core Workout

15:00 Snatch, Technique
16:00 Clean & Jerk, Technique
17:00 Basic Endurance CrossFit ”Helena”

Row Intervals: 5 x 500m; rest as partner does the row.

Today's focus is on experimenting with different stroke rates each interval.

1: 24 SPM
2: 26 SPM
3: 28 SPM
4: 30 SPM
5: 32 SPM

The pace for the 500m effort should increase as the SPM increases (i.e. last one should be the fastest row)

Close Grip Floor Press in Glute Bridge
1RM in 10 sets. Rest 2:00
- 5,4,3,2,1,1,1.... with at least 3 singles over 90%
- Option: Build to a moderate set of 5 in 6 sets.

AMRAP 8:
45s row/ski
8 banded facepull + press btn.
6 dive bomber
6+6 1-leg plate GTOH

1 squat snatch

Scaled WOD
12min EMOM
1 hang snatch

Warm-up: 10 min easy ski/row/Ab + 10 min mobility

A: 10 min emom: 8-15 m hs walk quality work

B:
10 x 2 min on / 1 min off:
A: 20/17 cal row + amrap burpee over rower
B: 20/17 cal ski + amrap wb
Alternate between A and B, 5 sets of A and 5 sets of B

Cool-down: Easy row for 10 min + 5 min mobility

12 x e90s:
1. 4-4-3-3 deadlift @ RIR 1-2
2. 20m sled push sprint*
3. 30s arch hold + 30s hollow hold

-> *sprint: sellainen paino, että pystyy tekemään räjähtävän vedon ja ottamaan juoksuaskelia
-> 90s välein YKSI kohta, eli kaikkia neljästi
-> täydellä tunnilla jaetaan parit kolmeen ryhmään (muutama pari /piste aloittamassa), jotta kelkat riittää

Split jerk
8x2r @ AHAFA
Go every 75s.