Metcon (time)

”Coffland”

Hang from a pull-up bar for cumulative 6 minutes.
Each time you drop from the bar perform:
800m run
30 push-ups

Strength (load)

Floor press 1RM

Overhead Squats or Front Squats
3x5
Light-Mod weight for all sets today. RPE 5

Warm up
8 min
10/8 Cal Bike/Echo Bike
8 Ring Row
4 + 4 Front Squat + Press
8 Good Morning
8 Spiderman
-into-
Hip Halo

Back Squat
3 Back Squat @ 7/10 RPE
3 Back Squat @ 7.5/10 RPE
3 Back Squat @ 7.5/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE

Metcon
4 sets
9 Thrusters (50/35kg or 50%)
1-2 Rope Climbs or 8 C2B
15/12 Calorie Echo Bike
-Rest 3 minutes between sets-

Basic
4 sets
9 Thrusters (Light)
8 Jumping C2B or Ring Row
15/12 Calorie Bike
-Rest 3 minutes between sets-

1) Power Or Squat Clean
1x3 (70%)
1x2 (75%)
3x2 (80%)
*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 7-8.

2) Clean Pulls
3x3 (90%)
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 9.

10:00 Kipping Pull-ups Technique
11:00 Mobility
12:00 Basic Endurance CrossFit

10x 5min (2 kierrosta)

1) Kone

2)
10 seinäkyykky
10 lapaveto
Submax rento roikunta

3) Kone

4)
10+10 yhden käden kk-heilautus
8+8 sivukyykky
Submax lankkupito

5)
8+8 dead bug
20s kuppipito
5+5 rapuasennosta kierto
8 joogapunnerrus

Find your 3RM T&G Power Clean & Jerk

4x4

-Nousu V1-V2 painoon

Front Squats
4x4

• Keep weight Moderate-Heavy across all sets.
• RPE 7