La 11.5.

WODIT klo 11 ja 15 Karhumäen urheilukentällä!!!

Kokoontuminen alhaalla huoltokoppien luona!

 

a) 20 min warm up

  • jogging, stretching, sprints…

b) Cooper testi!!

12 min timecap

  • run 400m amrap

c) 10-15 min cooldown


 

Pe 10.5.

a) e1,5m x 6

  • 2x split jerk (from rack) @find heavy double, no failure!

b) e1,5m x7

  • 3 pos clean @find heaviest set of the day

c) speed work, e3m x6

1. set

emom 3

  • 15m skater jumps

2. set

emom 3

  • 5x low box drop jump

3. set

  • run 400m afap!

Scale if needed!


 

To 9.5.

rest


 

Ke 8.5.

a) Deadlift e2,5m x 5

  • find 3rm

b) e1,5m x20

  1. chin up
  2. 15-30 russian twist
  3. 10 pendlay row @bar weighted
  4. 8+8 kb single legged DL

 

Ti 7.5.

a) emom 8

  • 1x hang PS + 1x PS + 1x Snatch @easy/mid weight

b) e1,5m x 8

  • 2x Snatch @find heavy double

c) ”Helen”

3 rds For time

  • 400m run
  • 21 kbs @24/16kg
  • 12 pull up

 

Ma 6.5.

a) FS e2,5m x 5

  • find 3rm

b) e2m x 4

  • 8 BS @60-65% 1rm
  • explosive up

c) PRESS e2m x 5

  • find 3rm

d) core work

1. Tabata

  • abmat situp

2. Tabata

  • Plank body saw

 

Su 5.5.

rest


 

La 4.5.

CrossFit Imatran 4 -vuotisjuhlat!!

 


 

Pe 3.5.

a) e2,5m x 5

  • 5x deadlift @90% 5rm + add weight from prev lift

b) e1,5m x 20

  1. 5x chin up (strict/weighted/negative)
  2. 10m russian worm
  3. 10 bent row@bar+weight
  4. 10 MB wall slam

 

To 2.5.

Open gym/ rästipäivä

Selaa treeniarkistosta missattu treeni ja anna palaa! <3

 

Optional open gym -treeni

a) e2,5m x 5

  • 5x FS @90% 5rm + add from prev lifts

b) e2m x 4

  • 6x tempo BS @70% 1rm
  • 3 sec down, afap up!

c) e2m x 5

  • 5x press @90% 5rm + add from prev lifts

d) Core work, e2m x 4

  • 10 v-ups + 10 burpee + 10 hollow rocks
  • rest for remaining time