Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
3-5 min of speed ladder drills
3x3+3 single leg jumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session
Weightlifting
flat foot power snatch + flat foot snatch
3x1+2reps @35-50%
tempo snatch + power snatch + snatch
3x1+1+1reps @60-75%
power snatch or snatch
10x1@80-85%, go new set every 1 min
snatch pull
3x3reps@85-95%
rest 1.5-2.5min bwn lifts, except emom's
Strenght
In the hole front squat 4x5reps@60-70-75-75%
rest 2-3 min bwn sets
Metcon Prep:
2 sets
4 reps of each movement, add weight/speed
rest couple minutes and start metcon
Metcon @85-95% effort
8 min amrap
8 c2b pull ups / pull ups
8 DB Snatch @17.5-22.5/27.5-32.5kg
8 DB Goblet Squat
6/8 calories echo bike
target 4+ rounds.

*you can use the "rebound jerk" method

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

4×8@65%, 8+ reps@65% 2-3 reps left for final set, *goal in theory ~13-14 reps, pp-%, rest 2-3min

*you can use the "rebound jerk" method

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

4×8@65%, 8+ reps@65% 2-3 reps left for final set, *goal in theory ~13-14 reps, pp-%, rest 2-3min

Rive+rive riip ap+Ylöst.
6sarjaa
-1+2+1

8:00 Shoulder Press 5RM + Metcon ( 18.5.2026 )
9:00 Clean & Jerk, technique

16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout
18:00 Clean & Jerk, technique

Narrow grip bench press 3x3

Back Squat

8-7-6-5-4-3-2, building

Go every 3:00

Köysikiipeily/köysileuka
2x1
1x2

4 kierrosta
8 Etunojapunnerrus v2 (tarvittaessa deficit)
8 Pendlayrow v2
8+8 Vipunosto sivuille ja taakse v2

A)
1x [ 1 Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch ], pick load

Every 2 mins for 10 mins.

• medium heavy across all sets

B)
AMRAP 12 mins
12 Wallballs, 9/6 kg,
10 kipping Pull-ups
8 Alternating Dumbbell Snatches, 22.5/15 kg

Tempaus
6sarjaa
-3