Penkki 2x95%

Pullover 4x15

Vipunosto eteen levypainolla istuen 4x15

Band-pull-aparts 3x30

Stoppi-penkki 3x1 (70-75-80%)
-3s stoppi

EMOM x 32-40
1) row
2) 5 up&down + 1-2 rope climb
3) row
4) 5 up &down + 10m hs walk / scaled 2-3 wall walk

TARGET PK2 - EASY VK / PEISSAA SOUDULLA TAHTI HALLITUKSI.

15-12-9
Power clean 60/40kg
C2b / Scaled pull up

rest 5min

12-9-6
squat clean @60/40kg
4-3-2 / scaled 3-2-1
rope climb

Target 1: under 4min, time cap 6min / Target 2: under 6min, time cap 8min

12 Days of CrossFit:

1 Power clean 60/42,5kg
2 Front squat
3 Stoh
4 Box jump
5 Burpee
6 KB Goblet squat 32/24
7 KBS
8 Pull-ups
9 Push-ups
10 T2B/K2E
11 Slam ball
12[0]Cals erg *

TC: 45min

Notes: Each athlete will complete all work listed meaning the work is NOT split, but one person will complete their work while their partner rests ie. partner A complete all reps of whatever movement they are before switching. Work/Rest will be roughly 1:1 so athletes should be able to maintain a high level of intensity.

Kierrokset 1-3 mahdollista tehdä putkeen ennen vaihtoa.

*Jos kellossa yli 5min aikaa, kerätkää parin kanssa 120 cals ergolla täyteen. Saa jakaa miten haluaa. Jos TC lähestyy, molemmat kerää 12 cal.

Kyykky 3x1x85%

Stoppi-kyykky 3x3x65%
-1s stoppi

SitUps (staattiset pidot) 5x1
-jalat tuettuna
-5s pito
-”maksimipaino”

Yhden käden kulmasoutu 3x15 / käsi

32min EMOM
1.min Ski 8-16cal
2.min Bike 8-16cal
3.min row 8-16cal
4.min rest

AMRAP 25 mins
Row, 500/450 m
30 Walking Lunges @2x15/10kg
Bike, 1000/900 m
30 Abmat Sit-ups

YGIG 10 kierrosta aikaa vastaan

9/7 Cal
6 Devil's pressiä (yhdellä kädellä)

-Yksi kierros on, kun molemmat ovat tehneet

Maastaveto 1x95%

Vauhtipunnerrus Max1

Stoppiveto 3x3x70%

E3MOM x4-5

1) 10 kb hang snatch + remaining time bike
2) 10 kb hang clean&jerk + remaining time row
3) 10-15 ttb + remaining time ski

TARGET PK2 -EASY VK / MODERATE KB WEIGHT