Front Squat 5-3-1-3-5
*5 Hip extensions / glute ham raise between every set

Thruster
5 - 4 - 3 - 2 - 1

KARHU CROSSFIT

”PARTNER IN CRIME”
Paritreeni EMOM4 for 32min:
P1: 4min ERGO / EASY JOG
P2: 4min Cindy on steroids: 5 pull-ups, 10 push-ups, 15 air squats, 20 wallball shots.

REST

Paritreeni yhdessä 20min vuorotellen:
10/8/6/3 BENCH PRESS / FLOOR PRESS

3-4 rounds for quality:
10 Deficit Dual KB Romanian RDL (heavy)
15 Banded Good Mornings (heavy)
3-5 High Box Jumps 80/60cm
- Rest 2-3min btw rounds

3 kierrosta

10 kp penkkipunnerrus
max toistot kp kulmasoutu

2min lepo

Käytä samoja painoja molempiin liikkeisiin.

Warm-up:

3x
15/12 Calories bike or row
20 Cossack squats
8+8 1-Arm upright row
6+6 1-Arm overhead squats
20 Flutter kicks
5 High box jumps

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Strength (load)

Build up to a snatch 1 rep max for the day in 20:00 minutes.

OR

10 x 1 Snatch singles @ 70%, lift every 2:00 minutes.

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Core:
3x
15 V-ups
1:00 min plank hold
30 Cyclist crunches

Bonus:
4 x 15 Dumbbell bicep curls
4 x 15 Dumbbell bench press

Handstand practise in groups of 3.

Partner WOD

4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories

*AMRAP of (continue where You stopped)
30 KB Swings
30 Wall Balls
30 Double DB Lunges
30 Box Jump Overs
30 Double DB Biceps Curl into Press
30 Pushups

Partner Workout!

3 x 10:00 Efforts, complete in any order, 2:00 rest between each.

A)
10 Toes to Bar
25 Double Unders

B)
10 Cal Row
8 x 15m Shuttle Run

C)
8 Each Plate Lunge + Twist @20/15kg
:15/side Side Plank

• Goal: Each partner completes a full round of the circuit before tagging their partner in.

”Linda`s Lungs”

800m juoksu
55 KP maastaveto 2x15/22,5kg

800m juoksu
55 KP Penkkipunnerrus/Lattiapenkkipunnerrus 2x15/22,5kg
800m juoksu
55 KP Rinnalleveto 2x15/22,5kg
800m juoksu

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