EMOM 10
3 Touch and Go Power Snatches

12 SETS

AMRAP 1:30

10 Air Squats
15 Plank Jacks
Remaining Time Max. REPS.
Reverse Burpees

Rest 1:00 btw. Rounds

....tomorrow Benchmark!

20min AMRAP
5 Burpee
10 Plank to knee touch
15 Air squat

Warm up 2-3 rounds
5 inch worm + rotate
10 cossack squat
10 sit up
10 jumping jack
*
12min emom
1) 4-12 push up
2) 10-20 hollow rock
*
For time
10 rounds
5push up
10 reverse lunge
15 jumping jack

1) Back squats 5x57,5%, 5x67,5%, 5+ 77,5% add 5kg to your 1RM
2) bulgarian deadlift 3x(3+3)x40%

Complete
100 seated leg extensions
100 back plank step outs
100 bicycles
50 plank jack - jumping jack

TC 10 min

You can do the work and the reps in any order you like.

1 Leg Raise + 1 Windshield Wiper
2 Leg Raises + 2 Windshield Wipers
Continue to add a rep to each until you get to 10. Rest as needed.
This is great for your abs and obliques!

*Core treeni by games athlete Kari Pierce

https://www.facebook.com/KariPearceCrossFitGamesAthlete/posts/wednesday-powerabsbathing-suit-season-is-here-and-i-have-the-workout-to-get-you-/2425545597465652/

5 Rounds of
15 Pullups
10 Hang Power Cleans 70/50kg
30m Front Rack Walking Lunges

“Monster”
For total time
3 Rounds of
50 Double Unders
20 Wall Balls
15 Power Snatches 35/25kg

rest 5min
4 Rounds of
10 Handstand Pushups
7 Cleans (Full) 80/60kg
rest 5min

5 Rounds of
15/10 Cal. Bike/Assault Bike
10 Push Jerks 50/35kg
5 Bar Muscle-Ups

Lämmittely
3 kierrosta
20 X-hyppy
5 mittarimato
10 kyykky

Thruster ja yleisliike tekniikka

"Kalsu"

Alkavalla min 3-5 yleisliike
Loppu minuutti thrustereitä

kesto 14 min.
halutessasi voit pitää yhden taukominuutin.