𝗘𝘃𝗲𝗿𝘆 𝟮 𝗺𝗶𝗻 𝗳𝗼𝗿 32 𝗺𝗶𝗻:
A. 20/15 Cal Bike Erg, remaining time Burpee Pull Ups
B. 20/15 Cal Row, remaining time Single Arm Dumbbell Thrusters 1*22.5/15 kg (50/35 lbs)
C. 20/15 Cal Ski Erg, remaining time Wall Walks
D. Rest

• No rest in between E2MOMs
• Your score = Your lowest reps / station

𝗔𝗱𝗷𝘂𝘀𝘁𝗺𝗲𝗻𝘁𝘀:
Adjust weights on Burpee Pull Ups, Dumbbell, Wall Walks to a level/weight that you can move well with

For time:

Cash in:
100 DU

15-12-9-6
bike calories
bar facing burpee

Cash out:
100 DU

Heavy breathing,Scale DU´s if needed, max 90s for DU´s

WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Samson lunges
10 Kettlebell swings
8 Goblet squats
5 Tall box jumps
5 Muscle cleans
5 Jerk balances

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CLEAN & JERK

Primer

Clean pull + Floating clean + Clean + Jerk,
Build up to starting weight in 10:00 minutes.

Worksets

Clean and jerk,
8 sets of (3+1). Lift every 2:00 minutes.

• No tng
• No letting go
• 2 x Same weight before adding more weight
• Climbing weight until lifts start to slow down

---

SNATCH

Primer

Snatch hi-pull + Hang power snatch + Snatch balance,
Build up to starting weight in 10:00 minutes.

Worksets

Hang power snatch,
8 x 3. Lift every 2:00 minutes..
• 2 x Same weight before adding more weight
• Climbing weight until lifts start to slow down.

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STRENGTH

Front squat,
3 @ 70%
3 @ 80%
3 @ 90%

Back squat,
EMOM 5: 5 Back squats @ 64%

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BONUS

Chest supported dual dumbbell row,
3-4 x 15 (moderate)

Dual dumbbell bench press,
3-4 x 15 (moderate)

Core:

3 Rounds,
1:00 min back extension hold
10+10 Kettlebell side swings

Benchmark

Mary:
20 min AMRAP
5 HSPU
10 Pistol squat, alternating
15 Pull up

4-5 sets:

50 DU
15 ttb
10 OHS @60/40kg

rest 2min between sets

Target under 2min, scale weight or rep scheme if needed / kiihtyvä tahti, viimeinen kierros päivän nopein

AMRAP 14

10 Dual DB push Press
25 Sit-Ups
10 Ring Rows
250m Bike

"BEC 50"

20-22-24-26-28...
Calories Row
10-15-20-25-30...
Air Squats
20-22-24-26-28...
Calories Bike
20-25-30-35-40..
Sit-Ups

EMOM32:
a) 1-3 rope climb / 2-4 ankle lock / 2-4 lying to standing
b) 3-6 double db devil's press (2x22,5 / 15)
c) 20-40 DU / 30-60 SU
d) rest

Rasittavuus: RPE 7-8,5, työaika 20-45s / min. Säätele työmäärä oman päivän intensiteettitavoitteen mukaan.

Basic Endurance CrossFit ( HR Zone 2 in ergos )

45/38 Calories Any Machine
4 Minutes Of:
30 Bicycle Abs
15 Ring Rows
5 + 5 Single Leg GTOH
45/38 Calories Any Machine
4 Minutes Of:
5-10 Strict HSPU
15-20 Goblet Squats 24/16kg

1-2x1x[3+2]@barbell, 3x1x[3+2]@65%, pp-%, rest btw sets 2min *up to example 50-55-60%