Lisätään liikkuvuutta klo 18 ja 19.

3 Power Snatches,
- drop n go!
Every 2 mins for 8 mins
@ 70-80% of 1RM

Weighted pull-up 4x2

AMRAP 5

10 Squat w/ Plate 15/10kg
5 Burpees to Plate

Warm Up
banded pulls + banded hip activation
then 2x
2 min cardio
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/5+5/5+5 reps@60-65-70% of 1rm snatch
rest 2-3 min bwn sets
Thruster from ground 4x5reps@moderate weight
rest 2-3 min bwn sets

Metcon ( 3 rounds)
Emom 12
1) row x 12/9 calories
2) wall ball shots x 10-12 reps
3) row x 12/9 calories
4) db snatch x 10-12 reps

For time:
3 rounds:
10 T2B
15 WB 9/6kg
40 DU

• Rest 2:00

2 rounds:
10 T2B
15 WB 9/6kg
40 DU

• Rest 1:00

1 round:
10 T2B
15 WB 9/6kg
40 DU

Warm Up
2 rounds
20/16 calorie row
15/12 calorie assault bike
10 gtoh + halo
10 gtoh with plate
10 plate squat
20 plate hops

Strenght
CrossFit Total 1 training, building to heavy triple on each movement
Back Squat 3reps @30-35% to start and finish at 70-75%
Shoulder Press 3reps @30-35% to start and finish at 70-75% (do 3 singles, instead 3 in a row)
Deadlift 3reps @30-35% to start and finish at 70-75%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do 5-7 sets of each movement, always 3 reps. this includes also warm up sets.
example : 3 reps@35/45/55/65/70/75% of 1rm.

Accessory Work
2 sets of bulgarian split squat 6-8 reps R/L @2xdb's on front rack hold
rest 30s bwn leges, 2 min after both legs
2 sets of seated strict db press 6-8 reps @2xdb's (other db on
front rack hold when other pressing, rest 2 min bwn set
2 sets of single leg RDL 6-8 reps @2x db's
rest 30s bwn legs, 2 min after both legs
2 sets of 30-40 weighted russian twists @5/10kg + 20 v-ups
rest 2 min bwn sets
Keep controlled tempo all the way down. faster up.

A:
Skill Primer
Hang Muscle Clean, Push Press & BTN Split Jerk (5-8 sets x 2+2+2)

B:
Halted Clean Deadlift, Hang Clean & Split Jerk
(8 sets x 1+2+2 / 55%-70% / 0:03 pause above knees)

Partner WOD, 4min ON - 1min OFF x6, YGIG, alt. between a, b & c:

a) AMRAP of Cindy:
5 pull-up/jumping kipping pull-up
10 (elevated) push-up
15 air squat

b) 32/24cal machine
remaining time kb/db box step-up

c) AMRAP:
20 Russian twist (russian twist: both sides=1)
30 plate GTOH (go heavy!)

Cindyn toistot saa jakaa miten haluaa, ei tarvitse tehdä kierrosta kerrallaan.

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