AMRAP 42, Work 5:00/Rest 2:00 ( Use HR Zone 3 in Ergos´s )

Row 1k / Bike 50 Calories
20 + 20 Hang Kettlebell Clean & Jerks
50 Sit-Ups
50 Hand Release Push-Ups
Row 1k / Bike 50 Calories
10 BMU / 20 CTB / 30 Pull-Ups
10+10 Single ARM OHS KB or DB
50 Lunge Steps

2 - Position Squat Cleans ( Tall - High Hang )

7 - 10 Sets in 13 Minutes. Focus on speed under barbell

Deadlift ( Deadstop )

3 x 4 @ ~70%
3 x 3 @ ~80%

Go Every 3:00

10 min of Skin The Cat technique

then

EMOM 5
3-5 Skin The Cat

60-70% of Max HR

For 40 min
Hietsu/Sörkkä Run
then remaining time
10 Cossack Squats
10 Push-ups
10 OHS
10 Ring Rows
10 Air Squats
10 KB swings

7:00 Basic Endurance CrossFit
8:00 Sumo Deadlifts + "FGB" ( 28.2.2024 )

15:00 Basic Endurance CrossFit
16:00 Mobility
17:00 Squat Clean, technique

Partner Amrap 12
8/6 cal ski
8 up&down

rest 3min

Partner Amrap 12
8/6 cal echo
8 reverse lunge

DELOAD WEEK

A) 3 rounds
6 strict wall-facing handstand push-up / pike hspu
12 ring row
1,5-2min rest

B) 4 rounds
15 pulls on the rower (high damper, 8-10)
10 burpee over rower

You go / I go full rounds 4r each)

Hs walk practice
*

Body bulding ~30min

hs walk or 3-5 wall walk
3-10 strict pull up
10+10 Db row
10 banded tricep
+ core of your choice

4RFT :

12 Wallball Shots 20/14p
7 Push Jerks 50/35kg