Ke 20.3.

a) Skill practice 20′

  • Bar/ ring MU training/progressions

b) 3-4 rounds, rest as needed

  • 30 Du’s/ 45s practice
  • 10 ring row, slow release (4sec)
  • 5-10 Hspu/ seated press
  • 5-10 hanging MB hamstring curls
  • 3-5 squat therapy (facing the wall)

 

Ti 19.3.

a) e2m x 4

  • 3x banded Tempo BS (6s down, 6s up) @50%

b) e2m FS

  • 5 x 5 @50% 5rm

c) e1,5m Press

  • 5 x 5 @50% 5rm

d) Core work

2 rounds

  1. 30s alt leg V-ups
  2. 30s Side plank L
  3. 30s Russian V-ups
  4. 30s Side plank R
  5. 30s Seal walks
  6. 60s REST

 

Ma 18.3.

Clean technique day

a) emom 6

  • 1x clean deadlift + 1x clean pull + 1x clean high pull
  • easy weight, focus on technique!

b) emom 5

  • 3x high hang pc @ easy weight

c) emom 5

  • 1x high hang clean + 1x hang clean + 2x power jerk

d) e1,5m x 6

  • 2x clean & jerk (split) @moderate weight

e) e1,5m x 6

  • Clean @find heaviest lift of the day

 

Su 17.3.

rest

 

La 16.3.

CrossFit Open 19.4

https://games.crossfit.com/workouts/open/2019/4

  • wodit klo 11.00 ja 15.00
  • perehdy treeniin ja skaalauksiin ennakkoon, tule ajoissa paikalle lämmittelemään ja alkubriiffiin!

BONUKSENA TÄNÄ LAUANTAINA:

  • Ohjattu Mobility joogasalissa klp 12.00 ja 16.00

 

Pe 15.3.

a) Skill practice 20′

  • pull up progressions: strict/c2b/kipping/butterfly

b) 3-4 rds, rest as needed

  • 30 Du’s/ 45sec practice
  • 10 ring row, slow release (4 sec)
  • 5-10 Hspu/ kb seated press
  • 10+10 banded hamstring curls
  • 3-5 squat therapy (facing the wall)

 

To 14.3.

Rest

Ohjattu mobility CF Salissa klo 19.00-20.00

 

Ke 13.3.

a) e2m x 4

  • 3x banded Tempo BS (6s down, 6s up) @50%

b) e2,5m x 5

  • 5x FS @90% 5rm

c) e2m x 5

  • 5x Press @90% 5rm

d) Core work

Tabata 20s on/10s off x 8

  • jackknife

 

Ti 12.3.

a) emom 4

  • 3x knee jump + 2x high bxj

b) e1,5m x 6

  • 3 pos hang power clean (hi hang, hang, below knee) @75%

c) e1,5m x 6

  • 2x clean & jerk (split) @ find heaviest set of the day

d) Amrap 10

  • 5 hspu / seated press
  • 10 push up
  • 15 air squat

Max effort!

 

Ma 11.3.

a) e2m x 5

  • 5x snatch grip deadlift (slow release) @ 110-120% snatch 1rm + add weight from prev week

b) e1,5m x 10

  1. 5x pull up
  2. 10x sdhp @40/30kg

c) emom 10 Core work

  1. 10-20 russian twist
  2. 30-45 s superman hold

 

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