5:00 Basic Endurance CrossFit
6:00 Basic Endurance CrossFit
7:00 Row 5k
8:00 Basic Endurance CrossFit
9:00 Clean&Jerk of this week + Metcon
10:00 Basic Endurance CrossFit
11:00 Pull Ups & Ring Dips + Metcon
12:00 Snatch of This Week
13:00 Basic Endurance CrossFit
14:00 Pull Ups & Ring Dips + Metcon
15:00 Clean&Jerk of this week + Metcon
16:00 Basic Endurance CrossFit
17:00 Row 5k
18:00 Pull Ups & Ring Dips + Metcon
19:00 Snatch of This Week
20:00 Basic Endurance CrossFit

Deload week

On the minute for 9 minutes
1. 20-40s bar hang
2. 20-40s front support hold
3. 15-30s push-up bottom hold

1 Rope
2 00m Run
3 rmu/BMU
4 1hsnd thruster 15/22,5 kg
5 hspu/deficit hspu
6 DB Clean &Jerk
7 heavy WB
8 Ring dip
9 T2B
10 C2B
11GHD sit ups
12 Bear complex 50/30kg

EMOM 5:
5 v-up + 5 tuck up + 5 hollow rock + 5 hollow hold

• all the movements in 1 minute and rest of the time resting

Every 8min for 3 rounds
15 burpee
20 toes to bar / heels over hips
15 burpee
40 sit-up

"New year's fireworks"

25min AMRAP
(You go / I go full rounds)
3 ring muscle up
8 DB box step up 60/50
10-12 DB push press @2x22,5/15
24 double under / single under

3 Rounds, For Calories in 34 minutes
2 minutes Air Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest

[18 Minute Clock]
Set 1: 3 Reps @ 60% 1RM
Set 2: 3 Reps @ 68% 1RM
Set 3: 8 Reps @ 73% 1RM
Set 4: 8 Reps @ 73% 1RM
Set 5: 8+ Reps @ 68% 1RM

*Score = Heaviest Load

5 Rounds For Time:
21/15 Calorie Row
10 Burpees

Conditioning WOD

5 rounds for time of:

20/17 Cal row
20 KB swings 32/24kg
20 Burpees

TC:25 min

Pyri säilyttämään hyvä ja tasainen tahti koko wodin ajan. Älä lähde liian lujaa liikkeelle!