Ma 11.7.

E2M for 12 rds

3 pos power snatch

@ add weight after every 3 rds

Su 10.7.

Run 3k

”Fat Amy”

For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood) (24/16kg)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood) (24/16kg)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Row remaining time

TC 60min

La 9.7.

FS/BS #14

Pull ups #14

BXJ max height

2-2-2-2-2

Pe 8.7.

Rest day/ Mobility

To 7.7.

E2M for 12 rds

3 pos squat clean

@ add weight after every 3 rds

Ke 6.7.

Gym

HS & HS walk practice

”Jack”

AMRAP 20 min
10 Push Press  ( 50/35kg)
10 Kettlebell Swings (24/16kg)
10 Box Jumps (24/20′)

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