3-4rounds:

8-12 cyclist squat
8+8 bulgarian spilt squat"

EMOM x 12

4x 3 hang squat clean
4x 2 hang squat clean
4x 1 hang squat clean

Deadlift

Build 1 RM in 20 Minutes

Example approaching reps & loads : 5 x 50%, 4 x 60%, 3 x 70%, 2 x 75%, 2 x 80%, 1 x 85%...etc

Tempaus tekniikkaa

10 rounds:
3 snatches
– Lift every 2:00.
– Build in load if technique allows

5x Snatch Balance + Snatch Push Press + Overhead Squat

• Use 50-60% of max Snatch

Bench press
5-5-5-5-5
Do a set every 3 min

Goal & Intensity
-The main workout is about building heavy sets of five on the bench press relative to your capacity.
-The aim is to challenge yourself with weight while keeping form solid.
-Developing upper-body strength and control with a classic heavy lift.
-Each set should feel heavy but manageable with good mechanics.
-Use your legs – drive them into the floor to create full-body tension and stability.
-RPE: 7–8 – weights feel tough, but every rep stays under control.
Why: This session builds pressing strength that carries over to many CrossFit movements.
The accessory work balances the push with pulling and core training, rounding out the week.

For Time;
10-1 Strict Ring Dip (scale to box dip or push up)
1-10 strict chin up

So 10 dips, 1 chin up, 9 & 2, 8&3 etc
Time Cap 18 Mins

3 kierrosta:

30s V-ups
30s archrocks

lepää 1 min.

5 kertaa Back squat, 50% BS maksimista:

10 - 10 - 10 - 10 - 10

Lepää 1-2 min.