Julkaistu:

Viikko-ohjelma 3.-9.3.-25

Ma 3.3.

a) Back squat

  • 2×5
  • 1×6
  • 1×7
  • 1x amrap

b) Emom12 (20w/40r)

  1. Hps
  2. Du
  3. Kipping pull-up/c2b

 

Ti 4.3.

a) Bench press

  • 3×6
  • 1×6
  • 1x amrap

b) 4-5 rounds, rest as needed

  • 5-8 power jerks
  • 2x 15m pinch grip Farmers walk @2x 10kg plate
  • 8-12 deficit push up / hspu
  • 8-12 strict hanging leg raises
  • 8-12 box dips (+weight)

Note: add weights as you go! Last rounds should be heavy!!!

 

Ke 5.3.

a) Oly 15:00

  • 3 Squat clean

 

b) Parijumppa emom 10 (YGIG)

Partner A: 

  • 10 Deadlift @60/85kg
  • Max rep Wb

Partner B:

  • rest

 

To 6.3.

Rest

 

Pe 7.3.

 

1.AMRAP10’

-bx jefferson curl+squat

-wall deadbug

-cossack squats + int rotation

2. AMRAP10

-bx pigeon+rotation

-L-sit hold into leg lifts

-kneeling backbend+rotation

 

3. AMRAP10

-hs hold practice

-shrimp squats

-banded I-Y-T-Angel

 

 

La 8.3.

Open 25.2

katso uusin laji täältä:

https://games.crossfit.com/workouts/open/2025

 

Su 9.3.

Rest