3x 15min

A) Kone

B) 8-10X/Liike
Yhden jalan mave
Punnerrusasennosta kuulan siirto
Ristilinkkari
Oh-askelkyykky
30s-1min tauko

C) 8-10x/Liike
Kepillä olkapäiden liikkuvuus
Tuulimylly
Syväkyykystä rintarangan kierto
Syväkyykystä ojennus
Rento roikunta

Weighted/ negative 4 x 2 (5sec lowering)/ light Band
- rest 90sec

Rästi

Rest day - what did you do?

10 min AMRAP
30 DU
10 front squats 50kg/35kg
10 weighted box overs 60cm , 2x22,5kg / 50cm, 2x 15kg

4x 8min ON/3min OFF

A) Row 1500/1200m
20 Burpee over Rower
+
Max Double Unders in the remaining time

B) AMRAP of CINDY

C) AMRAP of
12/9 Cal ”Bike”
10 Box Jump Overs
10 Wall Balls

D) EMOM 8
14 DB Snatches + ME Sit-ups in the rest of the minute

10:00 Strict Pull Ups + Metcon
11:00 Basic Endurance CrossFit
12:00 Mobility

DELOAD

Easy aerobic conditioning
For 40min
A) Row
B) 3 rounds:
8 burpee box step up 60/50
10 plate ground to overhead 15/10

Alternate after partner has done 3 rounds of movements. Continue alternating for 40min.

Warm-up:
3x
15/12 Calories ski
10 KBS
10 Goblet squat
10+10 1-Arm half kneeling shoulder press

A) Clean and jerk

3 x 3+1 @ 65% (3 Cleans + 1 jerk)
3 x 2+1 @ 68% (2 Cleans + 1 jerk)
3 x 1+1 @ 72% (Clean and jerk)

Bent over row, 4 x 15 - moderate

B) Front squats

5 @ 65%
5 @ 68%
3x5 @72%

C) Accessory:

3x
30 Weight supported flutter kicks
20 Alternating V-ups

Optional:
3 x 15 DB Bicep curls
3 x 15+15 1-Arm seated shoulder press

6 kierrosta

400m juoksu
20 Kahvakuula heilautus
20 Kyykky