Ti 5.7.

FS/BS #13

Run 800m

Pull ups #13

Run 800m

Ma 4.7.

Rest day/ Mobility

Su 3.7.

 

Straight arm strength practice

 

Partner Metcon

Run 800m

then,

complete together 4 rds of:

1 rope climb (4m)

3 wall climbs

5 pistol squats on each leg

7 kb snatch on each arm @12/16kg

9 t2b/k2e

and,

run 800m

 

 

La 2.7.

Long Metcon

 

KK karsintalajit

kts. www.karjalankovin.

Muista sopiva skaalaus! 😀

Pe 1.7.

Partner Wu:

Complete as many rounds as possible in 10minutes of:

*20m carry 1 box together

*10 bxj each team member

 

Squat

FS/BS

Run 800m

Pull ups

Run 800m

To 30.6.

Rest day/ Mobility

Ke 29.6.

Ohs

5-5-5-5-5

Snatch

E2M for 10rds

2 Hang Snatch

1 Snatch

@add weight after every 3 rounds

Ti 28.6.

Straight arm strength -practice

 

AMRAP 10

10 Push press@ 35/25kg

5   Ring push-ups

10 Hspu

5   Strict dips (box)

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