5 kierrosta parin kanssa aikaa vastaan:

• 50cal soutu
• 40 wall-ball 3m (N 6kg / M 9kg)
• 30 istumaannousu
• 20 burpee
• 10 fat-ball olan yli (@AHAP)

Toistot voi jakaa miten haluaa. Kumi-Atlaksen paino kommenttiin.

Warm Up
2 sets
8-10/side Half Kneeling Thoracic Rotation with Lift Offs
10 Prone PVC Lift Offs w/ 2 sec hold, snatch grip
5/side 90/90 Hip Switch
+
Clean&Jerk Warm Up
2x through with empty bar

Weightlifting
3-4x1 power clean + 1 push jerk + 1 squat clean + 1 split jerk @35-65%
3-4x1 power clean + 1 squat clean + split jerk @70-80%
rest 1.5-2 min bwn sets

Metcon

21-15-9 reps for time
Deadlifts @50% of 1rm
Handstand Push ups/Z-press

For time:
Run, 400 m
30 Power Cleans, 50/35 kg
10 Burpee Box Jump Overs, 60/50cm
Run, 400 m
20 Power Cleans, 50/35 kg
20 Burpee Box Jump Overs, 60/50cm
Run, 400 m
10 Power Cleans, 50/35 kg
30 Burpee Box Jump Overs, 60/50cm

Time cap: 18 mins

9:00 Ring Muscle Up technique
10:00 Mobility + Core Workout
11:00 Basic Endurance CrossFit

Deadlift (Wendler week 8 deload)

Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
The % are calculated from 90% of your 1RM

*Viimeinen deload-viikko Wendler syklissä!
*Ensi viikolla nousee taas painot!

5 Rounds
10 Box Jump 60/50cm
10 Front Squat 60/43kg
10 USA Swings@ 32/24kg
Timecap: 16 mins

On the minute for 24min
1. 0:00 & 0:30: 5-6 double DB thruster 2x22,5/15
2. 0:00 & 0:30: 6-7 box jump over 60/50
3. 0:00 & 0:30: 5-6 double DB hang snatch 2x22,5/15
4. 0:00 & 0:30 3-4 burpee box jump over 60/50
5. 45s row for cal
6. Rest

Sets: 0:00 and 0:30
Goal is to have about 15s rest between sets

Odd rounds:
15 toes-to-bars
45 double-unders
Even rounds:
45 double-unders
12/15-cal ergo

Scaled WOD
Every 3:00 x 8 rounds:
Odd rounds:
10 hanging knee raises
45 single-unders
Even rounds:
45 single-unders
8/10-cal ergo

3 rounds for time of:
Run, 400 m
20 Overhead Lunges, 43/30 kg, Optional : Front rack lunges
15 Pull-ups
10 Lateral Burpee Over Bars

Timecap: 15 mins

Strict Pull Up Cycle
6 x 4
Goal Is To Keep Same Weight All Sets