Su 2.4.

Päivän lähdöt:

  • klo: 16.30

Clean+ fs

  • E2,5m for 6 rds
  • 2 clean pull + 1 power clean + 2 front squat @ 40-60% of front squat 90%Rm
  • focus on technique!

3 Rounds of:

  1. E2m: Max rep pull ups/ ring rows + rest of the time Hollow rock

    Rest for 1min

  2. E2m: Max rep push ups + rest of the time Superman rock

    Rest for 1min

 

La 1.4.

Päivän lähdöt:

  • klo: 11.00/ 15.15

Sumo Deadlift Highpull

  • 8 x 5

Run

  • 2 x 1250m (Kertatalon ympäri, Pikkolon kautta)

Rest 3 min between laps.

 

Pe 31.3.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 17.00/ 19.00

5 Rounds of:

  1. E2m: 5 Ohs + rest of the time alternating Kb power clean+ jerk (light barbell, focus on technique!)

    Rest for 2min

  2. E2m: 5 Hang power snatch + rest of the time Kbs (use same load as 1.st round)

    Rest for 2min

 

To 30.3.

Mobility/ Rest day

Mobility of the day

  • klo 17.15 ÄijäJooga (for men only) / Suvi (Akrosali)
  • klo 19.15 Yin&Yang 90’/ Noora (Joogasali)

Ke 29.3.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 17.15/ 19.00

Back squat

5 x 5 @40-60%

4-5 rds (rest as needed)

  • 1 rope climb
  • 2-3 max height box jump
  • 60 s max rep Kbs

Mobilitya loppuun pareittain!

 

Ti 28.3.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 16.15/ 19.00

Rengasvoima

3 rounds of:

  • 3-5 Ring pull up, short pull
  • 3-5 Ring dip
  • 3-5 Wide ring row/ Wide band row

Core
40s on/20s off x15 (tot 15min)

  1. Plank hold (plate on back)
  2. abmat situp (max rep)
  3. V sit hold
  4. Back extension (+ plate)
  5. Russian worm (max distance/rep)

 

Ma 27.3.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 18.30/ 19.15

Front squat

  • 1 x5, 1 x3, 1 x1+

 

For time

  • 400m run
  • 40 air squat
  • rest 1min
  • 300m run
  • 30 air squat
  • rest 1min
  • 200m run
  • 20 air squat
  • rest 1min
  • 100m run
  • 10 air squat

 

Su 26.3.

Mobility/ Rest day

Mobility of the day

  • klo: 18.35 YinJooga 90’/ Suvi (Joogasali)

 

La 25.3.

Lähtö kello 11:00

Esityslistalla Open 17.5

https://games.crossfit.com/workouts/open/2017

Pe 24.3.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 17.00/ 19.00

Emom 15′

  • 3 pos snatch

Emom 15′

  • 3 pos clean + 1 jerk

 

To 23.3.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 16.15/ 19.00

Deadlift

  • e3m
  • 1 x5, 1 x3, 1 x1+

Run&Row (tc 30’)

800m run
rest 2min
800m row
rest 2min
800m run
rest 2min
800m row

 

Ke 22.3.

Mobility/Rest day

Mobility of the day

  • klo: 10.50 Movement&mobility/ Noora (Ryhmis)
  • klo: 19.15 YinJooga 90’/ Noora (Joogasali)

 

Ti 21.3.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 18.00/ 19.00

Press

  • e3m
  • 1x 5, 1x 3, 1x 1+

Push Jerk/ Split Jerk

  • Skill practice for 15′

For time

21-15-9

  • Hspu
  • Hang power snatch @37,5/25kg
  • Bar over burpee

 

Ma 20.3.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 17.15/ 19.15

Back squat

  • e3m
  • 1x 5, 1x 3, 1x 1+

Ohs

  • e2m
  • 6 x 4

Long tabata  (20s/10s for 16 rds)

  • T2b
  • pistol squat

 

Su 19.3.

Mobility/ Rest day

Mobility of the day

  • klo: 18.35 YinJooga 90′ / Noora (Joogasali)

 

Pe 17.3.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 17.00

Front squat

  • 2x 3, 1x 3+

Pause squat clean

  • emom 10′
  • 3 pause clean@50-60% (3 sec pause at the bottom)

Burpee

  • tabata

 

To 16.3.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 16.00/ 19.00
  1. Handstand/walk strength practice 

3 rounds:

1min Handstand walk on plate

1min Negative hspu (descend for 3 sec)

1min Hollow hold/rock

2.  Hs walk

skill practice for 10′

 

3.  Partner practice

3-4 rounds

10-15 Ghd situps

10m Wheelbarrow walk

Max hold L-sit (rings/on box)

 

 

Ke 15.3.

Päivän lähdöt:

  • klo: 6.30/ 9.00/ 18.00/ 19.00

Deadlift

  • 2x 3, 1x 3+

Amrap 12′

  • 12 Stiff legged deadlift@42,5/35kg
  • 12 lunge walk@42,5/35kg
  • 1 rope climb
  • 20 Du’s

 

Ti 14.3.

Mobility/ Rest day

Mobility of the day:

  • klo: 6.30 YinJooga 60’/ Noora (Joogasali)
  • klo: 19.15 Yin&Yang 90’/ Noora (Joogasali)