3 Kierrosta aikaa vastaan

500m Juoksu RX (soutu/hiihto tai 1km pyörä)
12 Clusteria 35/45kg

TC: 25min

9 pull-ups
3 front squats (42,5/60 kg)
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps
to the front squats until time expires.

Scaled WOD
AMRAP 12:
9 jumping pull-ups/ring rows
3 front squats
9 jumping pull-ups/ring rows
6 front squats
9 jumping pull-ups/ring rows
9 front squats
– Continue the pattern of adding 3-reps
to the front squats until time expires.

For time :

25 Thrusters 42,5kg/30kg
4 HSPU
25 Deadlift 42,5/30kg
6 HSPU
25 Hang Power Clean 42,5/30kg
8 HSPU
25 Front Squats 42,5/30kg
10 HSPU

TC 12

18min AMRAP
20 pistol squat (alternating)
30 sit-up
60 double under / 90 single under
5 one arm DB devil's press 22,5/15

AMRAP´S

AMRAP 1 Push-Ups
AMRAP 1 Air Squats
AMRAP 2 Hang Power Cleans 40/30kg
AMRAP 2 Front Squat 40/30kg
AMRAP 3 Burpees

8:00 Basic Endurance CrossFit
9:00 Bench Press + Metcon ( 20.11.2023 )

16:00 Basic Endurance CrossFit
17:00 Snatch Technique
18:00 Handstand Walk Technique

4-5 Sets: (15-20min)

2 Squat clean + 1 Split jerk

@75-80% Huom!

Painot päivän fiiliksen mukaan. Toistot pitää olla teknisiä. Hyvät tauot työsarjojen välissä.

EXTENDED WARM-UP
EVERY 3:00 x 3 SETS
5-7 Press Options*
3-5 Hang Power Snatches, build up each round
-Jog/Walk w/ Time Remaining-
*Pressing Options:
Push-Ups
Pike Push-Ups
(Deficit) Strict Handstand Push-Ups

AMRAP 12

1 Round "Cindy"
1-2-3-4....Add after round 1 rep more.
Power Clean 60/42,5kg

*Cindy: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

Score : Reps

Bench Press

3 x 5 @ 92-95% 5 RM
3 x 2 @ 95-98% 5 RM

After Each Set Perform 4 Ring Row. Tempo 141

Go Every 3:30