13.7 Lauantai
5 min find Heavy Push Jerk 5 rep
5 Min Find Heavy Push Press 3 Rep
5 Min Find Heavy Shoulder Press 1 rep
Metcon
16 Min Emom
- Max Rep Touch N Go STOH @70% Päivän Push Press Painosta
- rest
5 min find Heavy Push Jerk 5 rep
5 Min Find Heavy Push Press 3 Rep
5 Min Find Heavy Shoulder Press 1 rep
Metcon
16 Min Emom
Parimetcon 4 Kierrosta molemmille 14 Kb Snatch @24/16 7 Double Kb Hang C&J @2×20/2×12 4 kierrosta molemmille 10 T2B 5 Push Up 4 Kierrosta Molemmille 8 Pull Up / Ring Row 4 Deadlift @80/60 4 Kierrosta Molemmille 6 Burpee Box Over 3 Hspu 4 Kierrosta Molemmille 30 Du / 60 Su 3 SandBag Over Shoulder…
Snatch Technique + 20 min Emom 1 Power Snatch *Ojennus *Vältä liian aikaista käsien koukistusta *Koppi ”90-astetta” 6 Min Core
10 Min Gymnastic Practice Valitse jokin harjoiteltava liike T2B, Hspu tms. Metcon Open 20.2 variaatio 20 Min Amrap ¨RX¨ 4 KB / Dumbell Thrusters 6 T2B 24 Double Unders ¨Scaled¨ 4 KB / Dumbell Thruster 6 Hanging Knee Raise 24 Single Unders
30 Rounds For Time 10 Air Squat 3 Bar Face Burpee 1 Snatch @60/40
2 x 16 min basic amrap A. 16 min amrap 500/400m erg 30 Air squat 20 Double KB push Press 10 Burpees To Target B. 16 min amrap 60 m object carry 15 Med Ball Deadlift 12 Med Ball Clean 9 Med Ball Push Ups + Core ¨HollowHell¨
MAANANTAI Thruster 5×3 10min AMRAP: 10 Power Clean 10 Thruster 20 Situp TIISTAI Shoulder Press 3×5 21-15-9 Pullup Toes to Bar Pushup KESKIVIIKKO Front Squat 3×5 14min OTM: Parilliset: 5 Sumo Deadlift + Max reps Air Squat Parittomat: Lepo TORSTAI Snatch + Overhead Squat 5x 2+2 5 RFT: 8 Hang Clean 8 Jerk 8 Burpee…