8:00 Mobility + Core Workout
9:00 Basic Endurance CrossFit

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

AMRAP 4
15 Thrusters @ 35/25kg
6 Bar-facing burpees
15 Power snatches @ 35/25kg
6 Bar-facing burpees

AMRAP 4
500/450m Row
+
AMRAP in the remaining time
6 Handstand push-ups
8 Box jumps, 24/20″

AMRAP 4
10 Toes to bar
1000/900m BikeErg

AMRAP 4
400m Run
+
AMRAP in the remaining time
10 Dumbbell Snatch 22,5/15kg
10 Line Facing Burpees

– Rest 3:00 between intervals –

2min on / 2min off for 4 rounds
50 double under
10 thruster 42,5/30
AMRAP bar over burpee

Result is the total number of burpees

Hang Squat Clean + 2 x Split Jerks

In 12 minutes build moderate / heavy weights.
...into
5 x ( 1 + 2 ) x Every 2:30. Across same weight.

Aikaa vastaan:

21-18-15-12-9-6-3

• push press (N 25kg / M 35kg)
• swingi (ven.)(N 24kg / M 32kg)

EMOM8

3-6 strict HSPU V.0-1

Huom! Älä skaalaa liikelaajuutta! Skaalaus: Jalat/polvet boksin päällä tai pike HSPU.

RX:
EMOM36
1. 14/10 cal ergo
2. 40s farmers carry
3. 100-150m run
4. 12 alt DDB front rack reverse lunge @2 x 22,5/15kg
5. 1-2 rope climb/ 2-4 MU
6. Rest

Scaled:
EMOM36
1. 12/9 cal ergo
2. 40s farmers carry
3. 100-150m run

4. 12 alt DDB front rack reverse lunge @2 x 17,5-20/10-12,5kg
5. 1 rope climb
6. Rest

RPE 4

Skaalaukset: ergo->cal run->matka lunge->paino rope->2-3 modified rope climb Huom! Skaalaukset huomoiden rpe. Max työaika per minuutti = 45s.

Alternating between Back Squat & Strict HSPU ( 5 Rounds )

Back Squat 6-5-4-3-2, building heavy OTD
HSPU´S 10-8-6-4-2, building deficit

Go Every 2:00 ( Total 20 minutes )

Front squat 7x1
* -nouseva paino
-lepo 3-4min sarjojen välissä*

EMOM4 - easy weight
3 Power clean + 3 front squat + 3 STOH

EMOM14
3 power clean + 3 front squat + 3 stoh

RPE 4

RX+: 70/50kg RX: 60/42,5kg Scaled: 50/35kg

Huom! Sellanen paino millä pääsee emomin läpi niin että jää vielä muutama kierros reserviin.