Rive ja työntö

Aikaa vastaan

1 km juoksu tai kone (pyörä 2 km)
30 HSPU
1 km juoksu

Every 2:30 x 5:
3 Snatch Balances @65-70% 1RM Snatch

EMOM 10:
3 Power Snatches @43/30kg

Ei tunteja tänään, koska salikisat!

Jos et kisaa, tule kannustamaan klo 10 eteenpäin!

7:00 Basic Endurance CrossFit
8:00 1k Row + Recovery Workout ( 12.5.2025 )

16:00 Teens
17:00 Clean & Jerks ( 14.5.2025 )
18:00 Basic Endurance CrossFit

Press

8-6-6-4

1-2 RIR

Warm Up
2 rounds
20/16 calories of rowing, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.
rest 1 min bwn sets

Weightlifting
5x1 snatch pull + 1 hang power snatch + 1 low hang power snatch + 1 overhead squat 35-65% of 1rm
3-5x1+1 power snatch + hang squat snatch @70-80% of 1rm
rest as needed bwn sets

Strenght
Back Squat 10-8-6-4 reps @60-70-75-80% of 1rm
rest 2-3 min bwn sets

Metcon (ainoastaan jos et tee 5km soututestiä huomenna)
3-4 x 3 min amrap with 2 min rest bwn
30/24 calories echo bike
remaining time max calorie row

Accessory Work
2-4 sets
30-50m sandbag bear hug carrying
rest 10-20s
5 sandbag deadlifts
rest 10-20s
5 sandbag squats or 10 bear hug squats (sb on shoulder) (practise both sides at least once)
rest 2 min

FOR TIME:

21-15-9 ( Womens calories 15-12-9 )
echo calories
row calories

rest 5min

FOR TIME:

45/36 echo calories
45/36 row calories

TARGET UNDER 16MIN / TIME CAP 22MIN

EMOM x 8-12
1) machine
2) 5 rom. deadlift + 5 muscle clean + 5 power clean
3) machine
4) 3-5 strict pull up + 5-10 snowangel