5 kierrosta aikaa vastaan:

• 20 ilmakyykky
• 20 askelkyykky vuorojaloin
• 20 askelkyykkyhyppy vuorojaloin
• 10 kyykkyhyppy

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[kyykkyhyppy](

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Aikaa vastaan:

• 30 wall climb

1. 15/12cal row/ski/bike max 45sec
2. 7 power clean tng
3. Rest
4. 15/12cal row/ski/bike max 45sec
5. 7 front squat 6.Rest
6. 15/12cal row/ski/bike max 45sec
7. 7 c&j tng 9.rest EMOM36 RX 60/42,5

AMRAP 5:
10 Thrusters 40/30kg
10 Bar Facing Burpees
10 Power Cleans 40/30kg
10 Bar Facing Burpees
10 Hang Power Snatches 40/30kg
10 Bar Facing Burpees

WARM UP

0:30 Mountain Climbers
0:30 Active Spiderman
0:30 Straight Arm Burpees
0:30 Push Up to Downdog
0:30 Slow Burpees
0:30 Active Samson
0:30 Burpees
0:30 Alternating Quad Stretch
0:30 Knuckle Drags
0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest)

TECHNIQUE & BUILD

EMPTY BARBELL
0:15 Front Rack Stretch

3 Pausing Front Squats (0:03 pause in the bottom)
3 Front Squats

3 Pausing Push Press (0:03 overhead)
3 Push Press

5 Thrusters

POWER CLEAN
3 Deadlifts

3 Deadlift + Shrug

3 Muscle Cleans

3 Pausing Power Cleans (0:03 pause in the catch)

3 Power Cleans

HANG POWER SNATCH
3 Snatch Grip Deadlifts

3 Hang Power Snatches from the Pocket

3 Pausing Hang Power Sntaches (0:03 in the catch)

3 Hang Power Snatch

3 Squat Snatch

LOAD --> PART 1

STRENGTH PROGRESS 5/13 - MEDIUM WEEK

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WARM UP 2 rounds ~15min

8 BEAR LEAN BACK PUSH UPS

5 + 5 HIP AIRPLANE

8 SUPERMAN SWIM (I-A-I) + CRUNCH STRAINGHT LEG

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HIT & LEG.EXT HIGH PULL above knee + POWER SN
2[2+1]@kevyt pal 1-2min

SN + OHS
1-2[3+3]@50%, 1-2[2+2]@60%, 1-2[1+1]@71% te-% pal 2min

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PAUSE SPLIT JERK 3 sec -pause split position
4x3@nousu 76%, 4x3@81-84% pal 2min

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LUNGE FORWARD -saksiasennon pituus/leveys, pidä torso pystyssä, aloita heikommalla
5[5+5]@RPE8 -kilot niin, että jää vielä 2 toistoa varastoon, askelkyykkyjen välisssä 30 s palautus ja heti perään
HIP THRUSTERS
5/4/3/2/2@RPE8, pal 3min

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CLEAN PULL -slowly down
5@71%, 2x5@81%, 2@91% ty-% pal 2min

A)
Deadlift against a band: 8 x 3 @50%
- These are SPEED reps
- Not touch n go, reset tension on each rep.

B)
Wide Stance Box Squat
5 x 3. Rest 2:00
- build to a heavy 3

7:00 Basic Endurance CrossFit

9:00 Clean & Jerk of this week + Metcon

11:00 Pull Ups & Ring Dips + Metcon

13:00 Barbara

15:00 Snatch of This Week

17:00 Basic Endurance CrossFit

19:00 Basic Endurance CrossFit

Aikaa vastaan:

10-9-8-7-6-5-4-3-2-1 Vauhtipunnerrus (Kp/Kk)
200m Juoksu (4x autojuoksu)

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“Home Chelsea”

30min EMOM

5 Towel pull
10 Push-ups
15 Air squats

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WARM-UP:

3 rounds

5 Towel pull
10 Push-ups
15 Aiir squats

then,

2 rounds

1min Sumo squat hold
1min Puppy pose
30/30sec Hip & quad stretch

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1a) Back squat 5x1x80%
1b) bar Mu 5x3
2a) pistol squats 3x10 alternating
2b) side squats 3x20 alternating
2c) back squat 3x15x30-50%, choose a weight that you can go unbroken
The aim is to do 2a-2c with no rest between sets, all sets must go unbroken.
Rest as needed between rounds.