19.1 Lauantai
”Seven a’la CF Sln”
7 kierrosta
7 HSPU
7 Bench Press 85/55
7 Knees To Elbow
7 Back Squat@100 /70
7 Burpee
7 KB Swing @32/24
7 Pull Up
”Seven a’la CF Sln”
7 kierrosta
7 HSPU
7 Bench Press 85/55
7 Knees To Elbow
7 Back Squat@100 /70
7 Burpee
7 KB Swing @32/24
7 Pull Up
Snatch 5×1 8min AMRAP: 3, 6, 9, 12….. Plate Ground to Overhead Deadlift
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
40min Gymnastic Emom 6 + Burpee Box Overs X x Pull Up, C2B, Rope climb (Strict tai kippi) 30-50 DU’s X x HsPu (Strict tai kippi tai HS Hold Rest *Valitse toistomäärä / skaalaus oman tason mukaan
Sumo Deadlift 3×5 14min OTM: Parittomat: 40s Burpee Parilliset: 40s Weighted Stepup
MAANANTAI Pause Snatch 6×2 – 2s stoppi polven päällä 9min AMRAP 10 Hang Squat Snatch 35/25kg 30 Double Under TIISTAI Strict HSPU 5×4 18min AMRAP 5 Burpee-Boxjump 10 Pushup 5 Pullup 10 Jumping Air Squat KESKIVIIKKO Every 1:45 For 12min 15s (7 sarjaa) 5 Front Squat @ 65-70% 20min AMRAP parin kanssa 12 Wallball 6…
Technique / Active Recovery 32Min Emom (For Quality) Row Handstand Hold 30s Pistol Squat 6 + 6 Hollow Hold 30s *Säädä oman tason mukaan niin että taukoa jäisi 30-15 sec per liike