La 30.1

a) Pete O. CFI Hero WOD (in memory of Petri Oravuo)

Buy in:

  • 60m Crab walk

Then 3 rounds of:

  • 20 T2B (scaling: K2E, K290)
  • 20 C+J (42,5/30kg)
  • 20 Bar over burpees
  • 20 DU

Buy out:

  • 20 x Bear complex

(1 Bear complex = 1 power clean, 1 FS, 1 push press, 1 BS, 1 push press)

You can also do this as U go / I go partner WOD, then multiply reps by 1,5

Muistosanat Petestä:

”Pete innostui lajista muutama vuosi sitten ja seurasi tosi paljon myös netistä kisoja ja etsi wodeja. Pete piti nyt taukoa CrossFitistä, mutta kävi koko kesän pyöräilemässä ja kuntosalilla tarkoituksena aloittaa keväällä lajin uudelleen. Pete olisi ollut todella otettu tästä kunniasta että sai oman Wodin ❤️
Pete tykkäsi salista ja sen ihmisistä tosi paljon ja sanoikin että sinne on aina niin mukava tulla ja vaikka ”vanhemmalla” iällä liikunnasta innostuikin, niin koskaan ei tuntenut itseään liian vanhaksi lajiin. Ei ois kyllä koskaan uskonut seisovansa käsillä tai vetävänsä leukoja”

Petri Oravuo. 29.10.1967-23.12.2020. Peteä jäi kaipaamaan vaimo Satu ja tytöt, lapset, sukulaiset ja ystävät sekä treeniyhteisö.

b) Cooldown: 5-10min easy aerobic exercise

or

b) After workout accessory

  • 15-30min easy aerobic exercise

 

 

Pe 29.1

a) 5 x e3m

  • 3-5 clean pulls @60-80% Clean 1RM

b) For 20 minutes, 7-12 rounds

  • 1-2 Clean

Work with challenging weight

 

 

To 28.1

Lepo

 

 

Ke 27.1

a) BS + Bxj, 4x e3m

  • 3 reps of BS (80-90% BS 1RM)
  • 3 reps of High box jump

b) 4x e3m

  • 3-3-2-1 x Split jerk (@75-100% C+J 1RM)

c) 9 x EMOM

  • 2-8 pull ups (50% of max ub rep amount or 25% of max rep in 1min / set)

Options

  • if you want to train strength, do strict/negative pull ups, focus on technique
  • if you want to focus on amount of kipping/butterly PU, do those, but safety first
  • or if you are going to scale pull ups to ring row in the open, you can train those

 

 

Ti 26.1

a) 5 x e2m

  • 3-5 OHS @75-100% Snatch 1RM

b) 10 x e1,5m

  • 3 Snatches
  • 3 Burpees over the bar

Select the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

c) After workout accessory, 5 x e3m

  • 1-3 Snatch pull @100-130% Snatch 1RM

 

 

Ma 25.1

a) Skill 20min

  • ohjattu BMU / omatoimi RMU

b) 16 x EMOM

  1. Single DB/KB SLDL
  2. Single DB/KB bench press on a WB / floor press
  3. Single DB/KB HPC (hang power clean)
  4. Single DB/KB box step ups

30s on / 30s off

c) After workout accessory

  • 15-30min easy aerobic exercise

 

 

Su 24.1

Lepo

 

 

La 23.1

a) BS+Bxj, 5x e3m

  • 3 reps of BS (80-90% BS 1RM)
  • 3 reps of High box jump

b) Open 12.5, 7min AMRAP
3-6-9-… reps of:

  • Thrusters (45/30kg)
  • C2B

c) Cooldown 5-10min easy aerobic exercise
or
Accessory 15-30min easy aerobic exercise

 

 

Pe 22.1

a) 5 x e2m

  • 3-5 OHS @75-100% Snatch 1RM

b) For 20 minutes, 7-12 rounds

  • 1-2 Snatch

Work with challenging weight

c) After workout, 5 x e3m

  • 1-3 Snatch pull @100-125% Snatch 1RM

 

 

To 21.1

Lepo

 

 

Ke 20.1

a) 5x e3m

  • 2-3 x Split jerk (@75-90% C+J 1RM)

b) 8x emom

  • 2-8 pull ups (50% of max ub rep amount or 33% of max rep in 1min / set)

Options:

  • if you want to train strength, do strict/negative pull ups, focus on technique
  • if you want to focus on amount of kipping/butterflyPU, do those, but safety first
  • or if you are going to scale pull ups to ring row in the open, you can train those

c) 9 x EMOM

  1. 10 Burpees
  2. 12 single DB/KB snatch (22,5/15kg)
  3. 8 single DB/KB thrusters (22,5/15kg)

d) After workout

  • Cooldown for 5-10min, or
  • 15-30 min easy aerobic exercise: run / bike / etc.

Ti 19.1

a) 5 x e3m

  • 3-5 clean pulls @60-80% Clean 1RM

b) Gerald Atwood, 10min AMRAP

  • 1 Clean
  • 2 FS
  • 1 STOH (all @70% of 1RM FS)

Don’t go all out. 70-80% effort, focus on good plan.

Ma 18.1

a) Skill 20min

  • BMU / T2B

b) 16 x EMOM

  1. SLDL
  2. Hand release push ups U.S. Army style
  3. Single DB/KB bent-over row (15s R / 15s L)
  4. DU

30s on / 30s off

c) Accessory 15-30min easy aerobic exercise

 

 

Su 17.1

Lepo

 

 

La 16.1

a) 5 x e3m

  • 3-5 clean pulls @60-80% Clean 1RM

b) For 15 minutes, 6-10 rounds

  • 2 x Power clean + 1 x clean

Find challenging working weight

c) 7 x e1,5m

  • 1 Clean
  • 2 FS
  • 1 STOH (all @70% of 1RM FS)

 

 

Pe 15.1

a) Skill 20min

  • ohjattu BMU / omatoimi RMU

b) 16 x EMOM

  1. SLDL
  2. Hand release push ups U.S. Army style
  3. Single DB/KB bent-over row (15s R / 15s L)
  4. DU

30s on / 30s off

c) Accessory 15-30min easy aerobic exercise

 

 

To 14.1

Lepo

 

 

Ke 13.1

a) BS+Bxj, 5x e3m

  • 3 reps of BS (80-90% BS 1RM), Heavy
  • 3 reps of High box jump

b) Open 13.4, 7min AMRAP, 3-6-9-… reps of:

  • C+J (60/40kg)
  • T2B

Don’t go all out. Choose a good weight for you.

c) Cooldown 5-10min easy aerobic exercise
or
Accessory 15-30min easy aerobic exercise

 

 

Ti 12.1

a) 5 x e2m

  • 3-5 OHS @70-100% Snatch 1RM

b) For 20 minutes, 8-12 rounds

  • 3 pos. Snatch

Find challenging working weight

c) After workout, 5 x e3m

  • 1-3 Snatch pull @100-120% Snatch 1RM

 

 

Ma 11.1

a) 3x e3m

  • 3 x Split jerk (@75-85% C+J 1RM)

b) 7x emom

  • 2-8 pull ups (50% of max ub rep amount or 33% of max rep in 1min / set)

Options:

  • if you want to train strength, do strict/negative pull ups, focus on technique
  • if you want to focus on amount of kipping/butterflyPU, do those, but safety first
  • or if you are going to scale pull ups to ring row in the open, you can train those

c) 12 x EMOM

  1. 8-12 Burpees
  2. 30s DU
  3. 8-16 box jump overs

d) After workout

  • Cooldown for 5-10min, or
  • 15-30 min easy aerobic exercise: run / bike / etc.