1-2× 1+2@barbell,
5× 1+2@75-80% or 1+2@find today's maximum weight - remember technique firts - don't go to failure! jerk-%, rest btw sets 2min

Every 90s, 10 rounds
1-2 power cleans
– nouseva paino
– aloita kevyestä

25 min AMRAP
50 double unders
15 V-ups
25 shoulder to overheads 35/25kg

*rest 1 min after each full round

Nousu raskaaseen 1+1
(V2-V0)

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 2@70%, 1@75%, AMAP@80% max effort for final set, *goal in theory ~7-8 reps, pp-%, rest 2-3min

Teams of Two AMRAP 40

60 Calories Echo Bike / 80 Calories Row / 100 Calories Bike Erg
100 Burpees
80 Kettlebell Swing 24/16kg
60 Squats w/KB 24/16kg
40 Push-Ups
30 Weighted Sit-Ups w/KB 24/16kg
20 Strict Pull-Ups

Split as you like

AMRAP40
60 cal row
60 burpee over the rower
60 alt. db snatch @22,5/15kg
60 t2b

Rpe 4

Parin kanssa tehtävä treeni. Toistot saa jakaa miten haluaa.
Skaalaukset:
db snatch - paino
Burbee over line
t2b - t2r - leg/knee raises - v-up

6x2 Rack Pull @ 100-110% of Deadlift max

• Deadlift with Clean grip above the knee. Place blocks under plates so you start the pull above knee

7:00 Snatches ( 10.2.2026 )
8:00 Basic Endurance CrossFit

16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout
18:00 Snatches ( 10.2.2026 )
19:00 Basic Endurance CrossFit

Teams of 2/3
100 cal bike/row/ski
30 dual kb dl 24/16
30 kb hang power cleans 24/16
30 dual kb front squat 24/16
30 kb stoh 24/16
100 cal bike/row/ski
40 bb deadlift 50/35
40 bb power clean 50/35
40 bb front squats 50/35
40 bb stoh 50/35
100 cal bike/row/ski
50 m dual db lunge 15/10
50 db snatch 15/10
50 dual db front squats 15/10
50 db stoh 15/10