AMRAP 15

15 Dual DB Push-Press 22,5/15kg
30 Double Unders
5 Chest to Bar Pull-Ups

Masters 45+ 20/12,5kg

E2MOM x6:
a) 8-12 + 8-12 goblet cossack squat
15-20 mountain climber ristiin (1 rep both legs)
b) 8-12 double db romanian deadlift
30s (weighted) Chinese plank on the floor

Työaikatavoite 60-90s / intervalli

PK
1h 20 min
3 min kävely
2 min juoksu

Syke alue 100-120, pystyt koko harjoituksen ajan puhumaan ilman hengästymistä.

Push press 3x4x80%

3x 8

Polven koukistus soutulaitteella tai renkaissa
Polven ojennus (reverse nhc)
Yhden jalan lantionnosto (selkä korotettuna)

*Bodaus painot

Minutes: 1-2-3-4...
Burbees:1-2-3-4...

7:00 Basic Endurance CrossFit
8:00 Mobility + Core Workout

15:00 Mobility + Core Workout
16:00 Snatch Technique
17:00 Basic Endurance CrossFit

RX
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.5 x bodyweight)
Bench press (1 x bodyweight)
Squat clean (0.75 x bodyweight)

INTERMEDIATE
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.25 x bodyweight)
Bench press (.75 x bodyweight)
Squat clean (0.5 x bodyweight)

BEGINNER
8-7-6-5-4-3-2-1 reps for time:
Deadlift (29/43 kg)
Bench press (25/34 kg)
Squat clean (15/20 kg)

Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

Scaled WOD
20-15-10-5 reps for time:
Jumping pull-ups
– 6 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

Warm Up
2 rounds
2 min cardio
10+10 banded side steps
10 banded glute bridges
10 banded air squats
:45 plank hold

Strenght
2 Sets
8 Front Squat @55-65%
rest 2-3 min
6 Front Squat @65-75%
rest 2-3 min
4 Front Squat @75-85%
rest 2-3 min

Metcon
2 sets
12/15 calories rowing or 9/12 calories air bike
12-16 double db walking lunges
16-20 double db deadlifts
12/15 calories rowing or 9/12 calories air bike
rest 1:1 bwn sets, alt time with partner full round