Penkki 3x5x75%

Penkki käsipainoilla 4x8-15

Dippi 4x6-12 TAI Penkkidippi 4x12-20

Vipunostot taakse 3x15

Vipunostot eteen tangolla 3x15

1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex. Start light and add load every other round.

Scaled WOD
Every 1:30 for 20 rounds:
1 power clean
1 squat clean
1 front squat
– Use an empty barbell as needed

Accessory
3-4 Rounds
Tall box jump 3
Front rack deficit reverse lunge 12
Split pallof press 4-6

Warm Up
2 rounds
2 min cardio
20 lunges anyhow
15-20 kbs
15-20 hollow rocks

Strenght
FS/BS Squat Program Max Power Practise
3 sets 3 FS + 6 BS @80-90% of 1rm Front squat
rest 3-4 min bwn sets

Metcon
Intervals 3 rounds with air bike or rower
1 min hard pace / 2 min rest bwn rounds
target 18/14+ calories each time

1) Back squat 4x3x80%
2) High box jump 4x5

7:00 Strict Pull-Ups, DB ROWS & Metcon ( 17.10.2023 )
8:00 Basic Endurance CrossFit

15:00 Mobility
16:00 Bench Press, Incline Bench Press + Metcon ( 19.10.2023 )
17:00 Core

Etuheilautus kahvakuulalla 3x20

SitUps 3x20

Kyykky 2x6x70%

Rive TAI Tempaus TAI Pendlay row 5x5

Tempaus kahvakuulalla/käsipainolla 3x12 / käsi

20 minutes AMRAP

12 Ring Rows

18 Db Goblet Walking Lunges (22.5/15)

24 Anch. Medball Situps (9/6)

600m Run

Row 7k for time.

1) ON A 15:00 RUNNING CLOCK...
Build to a Heavy or Moderate 3-Rep TNG Deadlift

2) AMRAP x 15 MINUTES @ RPE 8
10 Deadlifts (65% of 3-Rep)
10 Strict Handstand Push-Ups / Push-Ups / Incline Push-ups
18/14 Cal Bike/Row/Ski