4.7 Torstai

Maanantai 30.7. Every 3 min x 5 Fat Bar Deadlift 5-4-3-2-1 Condition ”Kuntokarkeloiden laji 5” 2 kierrosta 24 DL 8 Pull Up 2 kierrosta 16 Clean 8 Push Up 2 kierrosta 8 Shoulder to Overhead 8 Bar facing burpee 10 min cap Tiistai 31.7.  3-position Power Snatch -taskut-polvi-maa. 12min OTM 1: 10-15 Burpee 2: 5…

Weighted Pullup 3×5 10min AMRAP: 5+5 KB Clean & Jerk 10 Pushup 15s Hollow Hold

12 Days Of CrossFit Sln ll Squat Clean @60/40 (jos meinaat kinkkua niin 75/50) Bar Facing Burpees HsPu Deadlift Pull Up Push Up KB Thruster (+8) Goblet Lunge KB Swing KB Snatch T2B Power Clean @60/40 (kts. 1)

20 Min Amrap 30/24 Cal Erg 24 Wallball @9/6 18 KB Snatch (alternating) @24/16 12 T2B / K2E Accessory 9 Min Emom 3-6 Strict Hspu OR Negative Hspu Or Hs Hold (max 30 sec) 3-6 Strict Pull Up OR Strict Banded Pull Up OR Pull Up Negatives (max 30 sec) 15 – 30 sec L-sit…

  10 – 20 – 30 – 40 – 50 – 40 – 30 – 20 – 10 Cal Erg ( Naiset 8-16-24-32-40-32-24-16-8) Burpee Air Squat + Box Step Over 45 min cap

Strenght Wod TAI Rästi viime viikolta Barbell Complex 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch *Find Heavy Complex of the Day Or WOD 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 -9 – 8 – 7 – 6 – 5…