CrossFit Jeppis November Challenge.
Spend 10 minutes in squat every day! Not in one go if you can`t, but in sections throughout the day.

Against a 2min running clock complete:
Row 300min
Push press x max reps 35/50kg
Rest 2min between sets, and complete a total of 4 sets.

2 x Stairs
30 x Box Jumps @ 61/51cm
20 x Toes to Bar
10 x Power Cleans @ 80/60kg
20 x Toes to Bar
30 x Box Jumps @61/51cm
2 x Stairs

Against a 4min running clock, perform the following:
Row 500m
20 x Wall ball shots
Pull ups x max reps
Rest 4min between sets and complete a total of 4 sets

Kyykky 4x10
(kevyt, joko ensimmäisillä painoilla tai vähemmän)

With a partner:

1- 6 Double KB Clean and Press with Flutter Kicks

2- 12 Double KB Row with Abmat Hip Raise (vid)

3- 18 Double KB Swing with TRX body saw

One person is working on kettlebell movement while other is doing the core movement, then switch, then move on to the next kettlebell movement. Complete as many rounds as you can.

Two at a time do the following (similar layout to last week's jump squats)

Muscle ups *(choose one of the following below)
Ski 120m

No more rings on bands, options are(in increasing difficulty):
1-False Grip Ring Row + Dips w feet on ground x6
2-Banded Pulls + Banded Dips x6
3-Banded Muscle Ups (sitting on band) x4
4-Bodyweight Muscle Ups x1-2

30-35min timer

75 kierrosta aikaa vastaan:

• 1 pistoolikyykky (oikea jalka)
• 1 pistoolikyykky (vasen jalka)
• 1 burpee-leuanveto (varpaillaan, 10cm tankoon)

Snatch Balance 15 Mins
Building to a good quality 3 but focus on technique

21-18-15-12-9-6-3:
Thrusters 43 kg/29 kg
Burpees

3 Rounds for time
6 Toes-to-bar
12 Power Clean and Jerk 50/35kg
24 Goblet Squat 24/16kg