DELOAD WEEK

Partner workout

3 rounds for quality
4 strict pull-up
10 box step-over 60/50

Then

3 rounds for quality
6 chest to bar
8 DB box step-over @22,5/15

Then

3 rounds for quality
8 pull-up
6 double DB box-step over 2x22,5/15

You go / I go full rounds with partner

For time
15-12-9-6-3 Front Squats 60/40kg
6-12-18-24-30 DB Snatches 22,5/15kg

30min

1000m soutu
10 yleisliike boksihyppy
5-10 leuanveto/rintatankoon
15 seinäpallo

7:30 Basic Endurance CrossFit

16:00 Teens
17:00 Thusters + "Fran" ( 30.5.2025 )
18:00 Basic Endurance CrossFit
19:00 Mobility + Core Workout

A) On the minute for 3 rounds
1. 4 tng power snatch @50% 1RM
2. 3 tng power snatch @60% 1RM
3. 2 tng power snatch @70% 1RM
4. 1 power snatch @80% 1RM
5. Rest

B) 3 rounds for quality
10-15 seated bent over lateral raises
8-12/side external shoulder rotation

On the minute for 30min
1. 30s bike erg or echo bike cal
2. 30s single-arm DB overhead squat 22,5/15
3. 30s double under
4. 30s KB swing 32/24
5. Rest

4 sets
5/leg Back Rack Reverse Lunges

10-15 Cheast Flyes between the sets

3 x e3m:
6 *Barbell bent over row @ RIR 3-4
6-8 *medball DDB incline bench press @ RIR 3-4
medball bench:

*2s eksentrinen vaihe

Front rack lunges
4x8

AMRAP 15 mins:
12/9 Machine Calories
12 Push-ups
12 Alternating Dumbbell Snatches, 22.5/15 kg

Goal: 5+ rounds