7:00 Pull-Ups + Metcon ( 24.1.2024 )
8:00 Basic Endurance CrossFit

17:00 Basic Endurance CrossFit
18:00 Mobility
19:00 EasyWod

A,
EMOM 5 mins
3 power Snatch
1 min rest
EMOM 5 mins
3 squat Snatch
1 mins rest
EMOM 5 mins
3 Overhead squat
Add weight after each EMOM, if form allows. Start around 70% of 1rm Snatch

B,
"Air Force"
20 thrusters@43/30kg
20 sumo deadlift high-pulls
20 push jerks
20 overhead squats
20 front squats
4 burpees at the start of each minute)
Start the workout with 4 burpees!
Timecap:12 mins

Band-pull-aparts 5x20

Penkki 4x10x65%

Penkki, ylileveä ote 2x15-20
-2 sormenmittaa normiotetta leveämpi

Ojentajapunnerrus otsalta maaten 5x8-15

Vipunostot sivuille 5x20

Shoulder Press ( AHAP Every Sets )

5-5-3-3-2-2-1

Go Every 2:30

Warm Up
2 rounds
2 min run (start easy, add speed)
10 step back lunges + 10 step forward lunges
10 glute bridges + 10-20 hollow rocks
5-10 wall squats

Strenght
Back Squat 5-5-3-3-3 reps @60%, go up feeling (1-2 toistoa varaa vika sarjalla)
rest 2-3 min bwn sets
Sledge Push 3-4 x 20 m or Front Rack Step back lunges 3-4x6+6reps@building in weights
rest 1.5-2.5 min

Intrvals
4-5 sets
300m run
8-10 bar facing burpees
8-10 front squats @35/50kg or 42.5/60kg
rest 1:1 bwn sets
time target on each set is around 2.5 minutes. Take 2 first rounds little bit easier and then build
up on speed a bit if you can. Total 4 or 5 times this.

Optional Accessory Work
3-4 sets of
10-20sec of copenhagen plank R/L
8-10 side plank hip touches R/L
8-10 suitcase deadlifts R/L
rest 1.5-2.5 min bwn sets

Facepulls 5x20

Penkki 5x10x60%

Penkki käsipainoilla 2x15-20

Ojentajat kumpparilla 5x20

Vipunostot taakse 5x20

Pull over

AMRAP 12 ”cindyish”
2 strict pull up/ weighted pull up
4 push up
6 goblet squats

2stopin kyykky 4x6x40-50%
-eli 1-2s stopit sekä pohjassa että puolessa välissä, alaslaskussa ei stoppia!!

Lattiapenkki käsipainoilla 5x12-20

Ojentajat kumpparilla 3x30

Band-pull-aparts 3x30

Vatsarutistukset 100 toistoa AFAP

9:00 Bench Press + Metcon ( 12.1.2024 )
10:00 Snatch Technique

3x2 Back Squat @ 85%