8 box jumps
1 rope climb

Scaled WOD
AMRAP 8:
8 box jumps
1 pull-to-stand

Back Squat Cycle (10 Weeks)
4 sets of 10 reps @ 60% of 1RM

Clean & Jerk
3x3x80-85%
Lift Every 3min

8 kierrosta, 20sek työ - 10sek lepo

• hollow rock hold
• lankkupito
• sivulankku oik.
• sivulankku vas.
• superman hold

Jos jaksat, tee kaikki kierrokset putkeen. Voit myös tarvittaessa pitää minuutin tauon kierrosten välissä, mikäli käy liian raskaaksi.

Deadlift 3 x 8

Backsquats: 5 Sets of 10 Reps

In Pair
6x 6min ON/2min OFF

A) ”I Go-You Go”
3 Pushups
6 Sit-ups
9 Squats

B) Row for Cal
🔽⬆️
3x Shuttle Runs
15 KB Swings
3x Shuttle Runs

C) ”I Go-You Go”
2 Devils Presses
15m DB Walking Lunges

D) Ski for Cal
🔽🔼
3x Shuttle Runs
12 DB Snatches
3x Shuttle Runs

E) AMRAP of
30 Toes-to-rings/bar
20 Burpee-Pullups
10 Wall Walks

F) Bike for Cal
🔽🔼
3x Shuttle Runs
12 Box Jump Overs
3x Shuttle Runs

Every 45 secs for 15 sets

1 Pause Power Clean,
@ 65-75% of 1RM clean

With 2" pause below the knee and 2" in the catch.

8:00 Snatch Technique
9:00 Mobility + Core Workout

16:00 Mobility + Core Workout
17:00 Snatch Technique
18:00 Basic Endurance CrossFit

Strict Press

A)
10 min to build to today's heavy 5.
--then--
3 x 3 @ 90-100% of A
go every 2.