Kyykky 5x1
-viisi nousevaa ykköstä, viimeinen ykkönen 97,5-100%

Stoppi-kyykky 3x3 (50-55-60%)
-3s stoppi

SitUps 4x8
-lisäpainolla

Penkki 6x2 (70-75-80-85-90-95%)

Sotilaspenkki käsipainoilla 3x8-12

Pendlay Row 5x5
—> nousevat kuormat, viimeinen saa olla ”vähän ruma”

Kohautukset käsipainoilla 2x20
-yläasennossa 1s stoppi

Basic Endurance CrossFit 45

50/40 Calories Any Machine
10 Incline Y-Raise
8 - 12 Weighted Strict Knee Raise
50/40 Calories Any Machine
14 Reverse Lunges w/ DB´S
15 L Sit-Ups

Snatch, 4x1

Partner workout, TC 12’

10 ROUNDS FOR TIME:
60m Run
8 Dumbbell Snatch (22,5/15kg)

3 Sets
5 Box Back squat
*Establish a heavy set of 5!

E2M x 4-5

2 snatch pull + 2 high hang muscle snatch + 2 ohs - 2s bottom pause @30-40%

Huom! Kevyet ja tekniset painot.

E2M x 5-6 1 snatch pull + 3 high hang squat snatch @50-65% Huom! Tekniset painot.

RX
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.

INTERMEDIATE
Same as Rx’d

BEGINNER
AMRAP 20:
8 hanging knee raises
10 DB hang clean and jerks (10/15 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.

4 sets:
10 Single Arm DB Bent Over Rows L+R (bench supported)
- 1min Rest

Bench press 3x20