Weighted chin-ups

4x2

*One set every 3 min.

RX
5 rounds for time:
400-m run
15 overhead squats (29/43 kg)

INTERMEDIATE
5 rounds for time:
400-m run
15 overhead squats (25/34 kg)

BEGINNER
5 rounds for time:
200-m run
10 overhead squats (15/20 kg)

12 KB goblet squats (16/24 kg)
1 legless rope climb
12 single-arm KB box step-ups (51/51 cm)
6 strict pull-ups

Scaled WOD
5 rounds for time:
12 air squats
3 pull-to-stands
12 box step-ups
6 ring rows

Partner workout

For time:
1-10 reps
Wall ball 20/14
Box jump 60/50

Then

2000/1600m row

Then

1-10 reps
Deadlift 100/70
Bar over burpee

*You go / I go full rounds on 1-10, share rowing.

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