Deadlift ( DeadStop )

4-4-4-4-4 Use same weight across ( about 75 - 82 % )

Send Off 3:00

10 rounds
1 min work / 2 min rest
6 DB snatch 22,5/15
6 burpee over DB
AMRAP shuttle run (1rep is 7m)

Hard effort every round! Goal is to have about 30s time for shuttle run
Result is shuttle run reps

60-90min of Swimming:
Practise Swimming technics by Aki Rantahuhta

Back Squat
12-10-8

• Start Light and build to Moderate. This is a deload week in the Strength Cycle.
• Week 4 of 5

3 Rounds:
20s Side plank (R)
20s Rest
20s Side plank (L)
20s Rest
20s Flutter kick
20s Rest

7:00 Basic Endurance CrossFit
8:00 Mobility

15:00 Mobility
16:00 Basic Endurance CrossFit
17:00 Clean & Jerk, Technique

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