To 3.6

Lepo

 

 

Ke 2.6

a) Skill 15min

  • RMU / RMU progressions

b) 3x e2m

  • 15 FS (@30-50% FS 1RM)

1 warm up set, 2 easy-moderate sets

c) 3x e3m

  • 5 BS (@60-80% BS 1RM)

1 warm up set, 2 moderate-heavy sets

 

 

Ti 1.6

a) 4x e4,5m

  • 200m easy run
  • 150m slow recovery jog
  • 50m sprint
  • rest remaining time

b) 16 x emom

  1. 10-15 heavy KBS (32/24kg)
  2. 10-15 sit ups (scaling up: GHD or V-ups)
  3. 10-15 pull ups
  4. 10-15 box jumps

 

 

Ma 31.5

a) 9x EMOM

  • 3 rounds: – 3 tall jerks
  • 3 rounds: – 3 jerk drives
  • 3 rounds: – 3 Split jerks

Easy weight, focus on technique

b) For 10 minutes, 5-7 rounds

  • 1 Power clean
  • 1 Tall clean
  • 1 Split jerk

Focus on technique, moderate weight

c) 3x e3m

  • 3 Clean pulls @100% Clean 1RM

 

 

Su 30.5

Lepo

 

 

La 29.5

3 batteries, 12 minutes per battery, rest and clean 2-3min between

a) Battery, 12min AMRAP

  1. 15/12 cal row @easy pace
  2. 3-6-9-… WB

b) Battery, 12x EMOM

  1. 10-16 box step ups
  2. 12-20 Ring row
  3. 12-20 K290
  4. 12-20 HS shoulder taps (plank/legs on box/on wall)

c) Battery, 12x EMOM

  1. 12-20 GM @bar
  2. 8-12 ab roll out @bar
  3. 12-20 Sumo DL high pull @bar
  4. 20-40 lateral jumps over bar / DU

Focus on quality, easy pace, deload

 

 

Pe 28.5

a) For 15 minutes

5 rounds: – 3 tall jerks
3 rounds: – 3 jerk drives
3 rounds: – 3 Split jerks

Easy weight, focus on technique

b) For 15 minutes, 7-10 rounds

  • 3 Clean pulls
  • 1 Tall clean
  • 1 Split jerk

Focus on technique, easy-moderate weight

 

 

To 27.5

Lepo

 

 

Ke 26.5

a) 4x e5m

  • 200m easy run
  • 150m slow recovery jog
  • 50m sprint
  • rest remaining time

b) 12 x e75s

  1. 15-20 KBS
  2. 2×12 Shoulder press @KB/DB
  3. 2×12 Bent over row @KB/DB
  4. 6-12 Dips

 

 

Ti 25.5

a) Skill 15min

  • Kipping PU / C2B / Butterfly

b) 5x e2,5m

  • 15 FS (30-50% FS 1RM)

2 warm up sets, 3 easy sets

 

 

Ma 24.5

a) For 10 minutes, 6-7 rounds

  • 3 x Drop Snatch

Focus on technique, easy-moderate weight

b) For 20 minutes, 10-12 rounds

  • 1 Snatch high pull
  • 1 High hang snatch
  • 1 Snatch

Focus on technique, easy-moderate weight

 

 

Su 23.5

Lepo

 

 

La 22.5

a) FS+BS

2x e3m: – 5 FS + 10 BS (30-50% FS 1RM)
2x e3m: – 4 FS + 8 BS (50-80% FS 1RM)
2x e3m: – 3 FS + 6 BS (80-90% FS 1RM)

2 easy sets, 2 moderate sets, 2 heavy sets

b) 12 x EMOM

  1. 12-15 Shoulder press @40% 1RM
  2. 12-15 Pendlay row @same bar
  3. 12-15 Push ups
  4. 12-15 Strict pull ups (scaling: pull power band from PU bar)

 

 

Pe 21.5

3 batteries, 12 minutes per battery, rest and clean 2-3min between

a) Battery, 12min AMRAP

  1. 500/400m row @easy pace
  2. 8 alt. DB snatches (22,5/15kg)
  3. 4 burpee high box jump overs (75/60cm)

b) Battery, 12x EMOM

  1. 10-15m lunge walk (scaling up: add weights)
  2. 3-6 Straight arm slam balls
  3. 10-20 Back extensions
  4. 12-20 HS shoulder taps (plank/legs on box/on wall)

c) Battery, 12x EMOM

  1. 8-12 seated leg raises (over KBs)
  2. 10-15 KBS
  3. 2x 2-4 windmill @KB
  4. 10-15 goblet thrusters @KB

Focus on quality, easy pace, easy weight

 

 

To 20.5

Lepo

 

 

Ke 19.5

a) For 15 minutes, 6-7 rounds

  • 3 x Power snatch

Find challenging working weight

b) crossfit.com WOD 220421

12 min AMRAP

  • 3 Snatch
  • 6 C+J
  • 9 C2B
  • 54 DU

(weights 60/45kg; scale as needed)

 

 

Ti 18.5

a) Skill 15min

  • HSW / HSW progressions

b) 4x e5m

  • 200m easy run
  • 150m slow recovery jog
  • 50m sprint
  • rest remaining time

 

 

Ma 17.5

a) 5 x e2m

– 3-5 Tempo clean pull

add weight from last week

b) For 10 minutes, 5-7 rounds

  • 1 power clean
  • 1 hi hang clean
  • 1 jerk drive
  • 1 split jerk

Focus on technique, easy-moderate weight

c) For 10 minutes, 4-6 rounds

  • 1 power clean
  • 1 hang clean
  • 1 STOH

Work with challenging weight

 

 

Su 16.5

Lepo

 

 

La 15.5

a) Skill 15min

  • HSPU / HSPU progressions

b) Helen
For time, 3 rounds of:

  • 400m run
  • 21 KBS (24/16kg)
  • 12 pull ups