Ma 27.6.

Squat

FS/BS

Pull ups

Run 1250m

24.6.-26.6.

TöttöRöööööö!!!!!

CrossFit Imatran Boxi lähtee juhannuksen viettoon, joten ovet suljettu 24.6.-26.6. välisenä aikana.

Maanantaina 27.6. normi työjärjestys, eka lähtö klo 6.30 🙂

Hyviä Jusseja kaikille!

23.6. To

E2M for 10 rds

3 pos power snatch

@ 65% 1rm

E2M for 10 rds

3 pos power clean+

1 jerk

@65% 1rm

22.6. Ke

”Jussiksi löysät pois -potpourri”

1. For Time 

20 Push-Ups, 1  hip bridge @20/10kg plate

19 Push-Ups, 2 hip bridge

18 Push-Ups, 3 hip bridge

…continue this pattern until…
2 Push-Ups, 19 hip bridge
1 Push-Ups, 20 air squats

*rest 4 min between wod’s*

2. EMOM 12

12 Stiff legged deadlift

12 steps, front rack lunge walk

@50/35kg

*rest 4min between wod’s*

3.  AMRAP15′

15 Ghd -back extensions

15 Abmat situps

15 DU’s

21.6. Ti

FS/BS

Pull up

Run 1250m

20.6. Ma

Rest day/ Mobility

19.6. Su

Snatch

E2M for 10rds

2 Hang Snatch

1 Snatch (pause)

@add weight after every 3 rounds

18.6. La

Wu:

4 rds

500m row

10 Wb clean+throw

+mob 5′

Handstand&walk progressions

”Running DT”

5 rounds for time of:

Run 400m

35/50kg. deadlifts, 12 reps
35/50kg. hang power cleans, 9 reps
35/50kg. push jerks, 6 reps

17.6. Pe

WU:

Mystery Bear complex

FS/BS

Pull ups

Run 1250m (Kerran ympäri)

16.6. To

Rest day/ Mobility

15.6. Ke

Clean

 E2M for 10rds

2 Hang Clean

1 Clean (pause)

@add weight after every 3 rounds

14.6. Ti

Gym

WU:

12 min EMOM

1)DU’s

2)HS hold

3) plate burpee

+mob

Straight arm strength #3

Metcon:

20min EMOM

1)Hspu (40sec)

2)Ring pull ups (40sec)

3)GHD -vatsat x15

4)Box over jumps x15

13.6. Ma

FS/BS

Pull up

Run 1200m

13.6. Su

30s on/30s off for 10 rds

Ohs@ 60% 3Rm

E2M for 10rds

2 Hang Power Snatch  + 1  Snatch (pause) @ 65%

11.6. La

Rest day

Männää kaikki Sawottaan! 😀

10.6. Pe

Gym

3 rds

60s on/30s off

1. Sled (push)
2. wb
3. Rope climb
4. S2oh @45/30kg
5. DU’s
6. Turkish getup
7. bxj
8. hspu
9. pistol squats

Rest 3 min between rounds

9.6. To

Wu

AMRAP 15′

Run 100m with KB

4 x Bear complex

*FS/BS

*Pull ups

*Run 1200m

8.6. Ke

Mobility/Rest day

7.6.Ti

Clean+Jerk practice

E2M for 5rds

3 Hang Power Clean+ 1 Jerk@ 65%

E2,5M for 5rds

3 Clean+Jerk@ 65%

6.6. Ma

Gym

Hs hold practice /Straight arm strength #2

-hs hold

-planche progressions

Metcon

”Almost Helen”

3 rds for time

*400m run

*21 kbs @24kg/1,5 pood

*12 push ups