La 30.3.

a) e1,5m x 6

  • 3x split jerk (from rack)
  • find heavy triple of the day, no failure!

b) e1,5m x 7

  • 2x clean @ find heaviest lift of the day

c) For time

  • run 5-10-15m
  • 30 kbs @24/16kg
  • run 15 m
  • 25 burpee
  • run 5-10-15m
  • 20 alt kb clean @24/16kg

Go max effort!

 

Pe 29.3.

a) e2,5m x 5

  • Deadlift
  • find 5rm

b) e1,5m x 20

  1. 5x pull up (strict, weighted, negative)
  2. 10-20x V-ups
  3. 5+5 db/kb renegade row
  4. 10-20x back extension with arm slides (+weight)

 

To 28.3.

Rest

 

Ke 27.3.

a) emom 8

  • 2x pause power snatch + 2x ohs @50% ->+ add weight after every 2 rounds (with 3sec pause below knee)

b) e1,5m x 8

1x power snatch + 2x snatch

  • 2 rds @65%
  • 2 rds @70%
  • 2 rds @75-80%
  • 2 rds @85%

c) Speed work

e3m x 6

1. set

emom 3

  • 5x KB weighted sumo jumps

2. set

emom 3

  • 5x low box drop jump

3. set

  • Row 40/35 cal afap

Scale if needed!

 

Ti 26.3.

a) Skill practice 20min

  • hs/hs walk

b) 3-4 rds, rest as needed

  • 30 Du’s / 45 sec practice
  • 5+5 kb/db ohs
  • 8+8 single leg hip thrust (wb under upper back)
  • 8-10 plate ohs (+rotation L&R)
  • 10 banded hollow hold + lat pulldown

 

Ma 25.3.

a) e2m x 4

  • 3x banded tempo BS (3s down, 3s hold, 3s up) @60%

b) e2,5m x 5

  • 5 FS @90% 5rm + add weight from prev week 11

c) e2m x 5

  • 5 PRESS @90% 5rm + add weight from prev week 11

d) Core work

emom 8

  1. 30s abmat situp
  2. 30s burpee

 

Su 24.3.

rest

 

Pe 22.3.

Snatch technique day

a) emom 5

  • 5x Slow snatch high pull @bar

b) emom 5

  • 5x OHS @bar

c) emom 5

  • 5x snatch balance @bar

d) emom 5

  • 5x muscle snatch @bar

e) emom 5

  • 3 pos Snatch @bar

f) emom 6

  • 1x snatch high pull + 2x power snatch @easy weight

g) emom 6

  • 1x snatch pull + 1x snatch @moderate weight

 

To 21.3.

rest

 

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