Ota yhteyttä: info@crossfitpieksamaki.fi

Strength
Emom 5
CLean x 3
Emom 5
Clean x 2
Emom 5
Clean x 1

Wod
3 rounds for quality
4-10 x Strict T2B
10-15 x Weighted sit up
10-15 x Back extension

Lepopäivä
Painonnostotekniikka 10.00
Team wod 11.00
Open door / Mobility 12.00

Team wod: Barbell emom

Teams of 2-3:
100 Deadlift (70/45kg)
80 Hang Power Clean,
60 Front Squat,
40 Jerk,
20 Thruster
One athlete works at a time. Every minute on the minute, stop where you are and all athletes complete 2 air squats, 2 situps & 2 burbees. Switch working athlete.

Hspu skills
or
4 sets of
deficit hspu x 6
legless rope climb x 1 / with legs x 2

Wod

2 x 5min amrap (rest 2 min between sets)

Ring dip x 6
Supine ring row x 9
Air squat x 12

Ilmoittaudu kursseille

ONRAMP, LITE, FOUNDATIONS

WODconnect
CrossFit Journal: The Performance-Based Lifestyle Resource