EMOM 8

3 x pause squat jumps ( 3 sec pause on 90 degrees)

Full Speed!

For Time:
100 Double-Unders
75 Box Jumps (24/20 in)
50 Kettlebell Swings (32/24 kg)
25 Burpees

CONDITIONING
“Row to Fitness”
Rowing Intervals (1/2)

Row 4x2500m, 2min rest between

Overall RPE 3 to 4, not all out!

Target: all sets within 5sec

Warm up: 3-4 rounds
3-5 inch worm + push up
10-20 mountain climber
10 DB snatch / Kb snatch
*
Emom15
1) 5-10 push up
2) 8+8 KB/DB row
3) 20-50s plank hold
*
For Time:
50 DB/KB hang clean & jerk
*
Optional:
20-40min run or walk (easy / moderate pace)

4 rounds

25 DU

5 HSPUs

10 push ups

8 pistol squats

3 kierrosta aikaa vastaan:

• 21 thruster
• 21 chest-to-bar-leuanveto

Naiset RX - 37,5kg
Miehet RX - 50kg
Naiset skaalattu - 30kg / leuanveto
Miehet skaalattu - 42,5kg / leuanveto
Naiset/miehet skaalattu+ - semiraskas paino / kuminauha tai rengassoutu

15:00 to 30:00 EMOM
Time depends on your energy levels. Full of energy? Go for the full 30mins!

Alternate between
- 10-15 x Push-Ups
- 10-20 x Hollow Scissors
- 10-15 x Feet Together Squat

Tää ensiksi.

3Rnds
10 shoulder tap
5+5 bench kick

Mobility WOD Live-lähetys klo 19.00! Suoraan Laura Isopoussun olohuoneesta. Kaikki mukaan!

https://crossfit8000.com/koti-wod/

Hang Cleana 2x3x65%, 4x2x75%
HBH to L-sit 5x3