EMOM12
1. 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista. 2. 1 set of DU
3. 1 set of hs walk/wall facing shoulder taps 4. rest

Huom! Semi helpot ja tekniset setit.

AMRAP 15 min for Quality
10 each Renegade Rows (22,5/15kg)
20 Meter gun walk @20/10kg
40 Double Unders
20 Meter gun walk
10 Dumbell push up
Rest 60s

– Goal: Sustainable pace, your choice of sled weight.

Extra:
Tate Press
3 x 12-15. Rest 60s

Push Press
6 x 2. Every 60s.
– These are SPEED Reps. – 2-3 Warm-up sets
– Improve from last week

Triset of :
A,
Bulgarian split squat
4 x 8/side
- use KB, Dumbell

B,
Romanian Deadlift
4x10 reps

C,
Turkish sit up
4x 12reps

EMOM21:
a) 1 Power clean + 2 high box jump
b) 7-12 cal machine (TC 45s)
c) rest

Rakenna päivän teräviin painoihin ja boxin korkeuksiin. RPE 7-8.

Snatch balance

5x 3 snatch balance 65-75% of 1rm snatch

6:30 Mobility + Core Workout
7:30 Basic Endurance CrossFit
8:30 Bench Press + Metcon ( 27.6.2024 )

15:00 Mobility + Core Workout
16:00 Basic Endurance CrossFit
17:00 Bench Press + Metcon ( 27.6.2024 )
18:00 Snatch Technique
19:00 Basic Endurance CrossFit

For time:

4rounds:
20/15cal c2bike
15 ttb
10m kb fr walking lunge@24/16kg

Target under 10, time cap 12min / scale weight or rep scheme if needed / ttb tarkoitus tehdä isoissa sarjoissa esim kahteen osaan

AMRAP 45, you can choose any following workouts:

3k Row
**
30 Snatch 60/42,5kg
30 Clean & Jerks 60/42,5kg
**
100 Burpees
**
5k Bike
**
12-9-6
Bar Muscle-Ups
Wall walks
**
30-20-10
Power Clean 60/42,5kg
Toes To Bar
**
400m Farmers Walks
**
100 Cal Ski Erg
**
2 Rounds :
50 Wallballs
50 Box Jump Overs
**
15-12-9
D-Ball Over Shoulder
D-Ball Squat
**
3 RFT :
100 Double Unders
40 Sit-Ups
**
250 Box Step-ups

4 x 1 snatch pull + 1 snatch (70-77%)
5 x 2 snatch (77-87%)