Su 10.3.

rest


 

La 9.3.

CrossFit Open 19.3

https://games.crossfit.com/workouts/open/2019/3

Tule ajoissa paikalle lämppäämään ja alkubriiffiin 🙂


HUOMIO!!!

klo 12-15 boksi suljettu muulta yleisöltä Bungee Fly workshopien ajaksi. Kiitsa!🙏🏼


 

Pe 8.3.

a) e2m x 4

  • 3x Banded tempo BS @50% (6s down, 6s up)

b) e2,5m x 5

  • FS @ find 5rm

c) e2m x 5

  • Press @ find 5rm

d) emom 5 Core work

  • 10 back extensions + plank hold rest of minute

HUOMIO!!!

Huomenna La 9.3. klo 12-15 boksi suljettu muulta yleisöltä Bungee Fly workshopien ajaksi. Kiitsa!🙏🏼


 

To 7.3.

Rest


 

Ke 6.3.

a) emom 4

  • 3x knee jump + 2x high bxj

b) e1,5m x 6

  • 3 pos hang power clean (high hang, hang, below knee)
  • @70%

c) e1,5m x 6

  • 2x Clean & jerk
  • find heaviest set of the day

d) emom 10 Speed work

  1. 10 skater jumps
  2. 3x 5m sprint run

 

Ti 5.3.

a) e2m x 5

  • snatch grip deadlift (slow release)
  • @110-120% snatch 1rm +add weight prev week

b) e1,5m x 10

  1. 5 pull up strict/weighted/negative
  2. 8 sumo deadlift high pull @40/30kg

c) emom 10 Core work

  1. 10-15 t2b/k2e
  2. 30-45 sec bicycle crunch

 

Ma 4.3.

a) emom 8

  • 2 muscle snatch + 2 snatch balance

b) e1,5m x 8

  • 3 pos snatch (3 sec pause on each position)
  • 2x 50%, 2x 55%, 2x 60%, 2x 65% + add 2,5kg prev week

c) Speed work e3m x6

1. Set

  • emom 3: 4x max high bxj

2. Set

  • row max distance in 2,5min

3. Set

  • 5 bxj + 5 squat jump

Scale if needed!


 

Su 3.3.

Rest


 

Pe 1.3.

a) emom 4

  • 3x knee jump + 2x high bxj

b) e1,5m x 6

  • 3 position hang power clean (high hang, hang, below knee) @65%

c) e1,5m x 6

  • 2x Clean & jerk
  • find heaviest lift of the day

d) Speed work emom 10

  1. 10 x skater jumps
  2. 3x 5m sprint run