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

 

To 28.2.

rest

 

Ke 27.2.

a) e2m x 5

  • 5x snatch grip deadlift (slow release) @110-120% snatch 1rm

b) e1,5m x 10

  1. 5 pull up strict/weighted/slow negative
  2. 6x sumo deadlift high pull @40/30kg

c) emom 10 Core work

  1. 10 wb floor slam
  2. 10m inch worm

 

Ti 26.2.

a) emom 8′

  • 2 muscle snatch + 2 snatch balance

b) e 1,5m x 8

  • 3 position snatch (hips, knee, ground) with 3 sec pause on each position
  • 1-2 @50%
  • 3-4 @55%
  • 5-6 @60%
  • 7-8 @65%

c) e3m x 6

1. set

  • emom 3: 5 pc + 5 b.o.b @40/30kg

2. set

  • row max distance in 2,5 min

3. set

  • 10m oh lunge walk @plate
  • 3 laps run around the gym (one lap is 50m)

 

Ma 25.2.

a) skill practice 20 min

  • hs/hs walk progressions

b) 3-4 rds, rest as needed

  • 30 Du’s/ 45sec practice
  • 2 rope climb/ practice
  • 5-10 ring dips
  • 5+5 kb/plate windmill
  • 3-5 wall facing squat (squat therapy)

 

Su 24.2.

rest

 

La 23.2.

Open 19.1

 

Pe 22.2.

a) e1,5m x 4

  • 5x bottom half BS @bar & band around knee
  • Focus on technique!

b) e2m FS

  • 5 x 5 @50%

c) e2m Press

  • 5 x 5 @50%

d) Core work

2 rounds

  1. 30s Abmat situp
  2. 30s Side plank right
  3. 30s Side plank left
  4. 30s Russian twist
  5. 30s Superman hold
  6. 30s Butt-ups
  7. 30s Body-saw
  8. 60s Rest

 

To 21.2.

rest

 

Ke 20.2.

Clean technique day

a) emom 6

1x clean deadlift

1x clean pull

1x clean high pull

@ easy weight

 

b) emom 5

3x high hang power clean @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

1x clean @find heaviest lift of the day

 

Ti 19.2.

Work 45 min amrap, rest as needed, low resistance and heart rate.

  • 12 steps oh lunge walk @banded & bar
  • 4x 10m banded walk (forward, backward, both sides)
  • 10 false grip ring row
  • 800/700m row @easy gear
  • 5 hspu/ 10 seated kb/db press
  • 15 t2b/ k2e
  • 2 wall climb with 5 sec hs hold
  • 2 skin the cat
  • 10 + 10 banded hamstring curl