3x3 Back Squat @ 80-85-90% of max Back Squat

Elokuun wodliiga
”Sisu”

80 Thruster synkro
80 kaloria soutu

40 Thruster synkro
40 kaloria soutu

Aikaraja 15 min

Rx: 20/30kg
Skaalaus: 15/20kg

Thruster synkro yläasennossa
Soudun saa jakaa vapaasti

Every 5 mins for 20 mins do:
20/15 Machine Calories
15 Dumbbell Push Press, 2x22.5/15 kg
10 Deadlifts, 100/70 kg

7:00 Basic Endurance CrossFit
8:00 Shoulder Press + "Painstorm XII"

12:00 Shoulder Press + "Painstorm XII"

15:00 Basic Endurance CrossFit
16:00 Clean Technique
17:00 Shoulder Press + "Painstorm XII"
18:00 Mobility
19:00 Basic Endurance CrossFit

DELOAD WEEK

A) Handstand strength & skill
3 rounds for quality
3 kick to wall handstand + 5s hold
6-8 wall-facing handstand scapular push-up
4-6 wall-handstand (or box HS) plate steps

B) 12min AMRAP with partner
10m handstand walk / 2-3 wall walk
6 line-facing burpee

You go / I go (full rounds)

Row, Ski, Bike
(or Run)

AMRAP in 15 minutes of:
10 Box jumps 24/20”
10 Wallball shots 20/14lb.
10 DB Squat snatch, alt. arms. 30/20kg

Strength (load)

5 rounds every 4:00:
1 Push jerk
1 Weighted pull-up

Score = Total KG lifted

Metcon (reps)
Tabata C2 bike calories

Accessory:

5 Rounds of:
10/10 1-arm upright row
10/10 bicep curl

Rest 90s. between rounds.

"Helen in a boat"
3 rounds for time:
500m row/ski/ 2xbike
21 Kb USA swing 24/16kg
12 kipping pull up

Timecap: 14 mins

Warm Up
2 rounds
2min of cardio, add speed
8-10 half kneeling kb/plate bottom up press R/L
8 controlled ring rows
16 hollow rocks
4-6 burpee box jumps/step ups

Weightlifting
3x2 push press + 2 push jerk + 2 split jerk @40-65%
3x1 push jerk + 2 split jerk @70-85% of 1 rm
rest as needed bwn sets

Metcon
20 min amrap with partner
10 pull ups / banded strict pull ups
20 push ups
30 air squats
20/16 calories of cardio machine
YGIG!