6.1 Maanantai
Front Squat 5 rm
*Find Heavy 5 rep Front Squat
10 Bar Facing Burpees
15 Power Clean
15 Stoh
10 Bar Facing Burpees
12 Power Clean
12 Stoh
10 Bar Facing Burpees
9 Power Clean
9 Stoh
10 Bar Facing Burpees
15 min cap
RX 60/40
Front Squat 5 rm
*Find Heavy 5 rep Front Squat
10 Bar Facing Burpees
15 Power Clean
15 Stoh
10 Bar Facing Burpees
12 Power Clean
12 Stoh
10 Bar Facing Burpees
9 Power Clean
9 Stoh
10 Bar Facing Burpees
15 min cap
RX 60/40
Back Squat 3×12 Pullup progressio 6×8 – 50s lepo sarjojen välissä Tabata Thruster Tabata SDHP -Yhteensä 16 intervallia (8+8) 20s ON, 10s OFF.
Clean 5×1 9min AMRAP: 2,4,6,8,10…. Clean Box Jump
MAANANTAI Snatch 6×3 15min OTM 1: 45s Max Double Under 2: 5 Heavy Power Clean 3: Lepo TIISTAI Push Jerk 5×3 21-18-15-12-9-6-3 SDHP 35/25kg Push Press 15min cap KESKIVIIKKO Back Squat 5×3 3 RFT: 10 Toes to Bar 20 Jumping Lunge 30 KB Swing 24/16kg 10min cap TORSTAI HSPU 5×5 20min OTM 1: 3 Strict…
15.12.2014 5x 3-position Snatch (taskut, polven päältä, maasta) 3RFT: 9 Burpee-Boxover 60/50cm 12 Pullup 15 KB Swing 24/16kg
DL 2@60% 2@70% 2@80% 2@85% 2@90% 2@92.5-95% *Go Every 2min Press 3×2 @87.5-90% *Go Every 2 min Every 30sec x 20 (10min) 2 Bar Face Burpee + 1 Cluster @mod heavy
MAANANTAI 3-position Clean & Jerk (taskut, polvi, maa + ylöstyöntö) Aikaa vastaan: 50 Burpee 40 Pistol Squat 30 Handstand Pushup 10min Timecap Painonnostossa tempaus TIISTAI Kipping technique Rakkaudella Karjalasta 2. laji 2min max reps Toes to Bar 2min max reps Boxover 60/50cm -1min lepo 6min aikaa etsiä Clean & Jerk 1RM KESKIVIIKKO Loppiainen, ei WODeja…