1119 total workouts 11 this month

+

Janne Cederberg

CrossFit Kuopio

85 kg Snatch
120 kg Clean
100 kg Bench press
180 kg Deadlift
67 kg Shoulder press
145 kg Front squat
170 kg Back squat
101 kg Split jerk

Tuesday, Mar 14, 2023
- Conditioning Workout
  
  3 x 10 min / 2min rest
  
  1) 10/7 Cal Row - 8 T2B
  
  2) 8 Shuttle Run - 4 Wall Walk
  
  3) 10 Burpee - 10 x 2xKB FS
Monday, Mar 13, 2023
- Deadlift (Cluster sets 1.) Workout
  
  3 Rounds
  
  6 - 5 - 4
  
  30s rest between sets, new round every 05:00
  
  @ 60% of max DL
- Conditioning Workout
  
  3 x 3min AMRAP / 1min Rest
  
  5 V-Up
  5 Push Up
  5 Air Squat
Saturday, Mar 11, 2023
- Kettlebell V8 Workout
  
  5 Rounds YGIG/Round
  
  15 m walking lunge (farmer)
  8 KB Power Cleans
  8 KB Front Squats
  8 KB STOH
  
  2x16/12 kg KB
  
  Timecap 20 min
- Open Gym / Rest and Recovery Workout
  
  WHAT TO DO?
  
  -Do a WOD you missed
  -Active recovery
  -Mobility
  -Work on weaknesses (Check out our "weaknesses program" at the box)
  -Socialize and HAVE fun!
Friday, Mar 10, 2023
- Power Snatch Workout
  
  EMOM 10
  
  3 Power Snatches
  60% of Max Snatch
- Metcon Workout
  
  3 Rounds for time
  
  12 OHS 40/30 kg
  10 Box Jumps
  5 Ring muscle-ups
Wednesday, Mar 08, 2023
- Pull-Up Workout
  
  5 - 5 - 5 - 5 - 5
  Set every 2:30
  AHAP
- Push&Pull Workout
  
  EMOM 10
  
  12 Inverted Row
  12 Deficit push-ups
Tuesday, Mar 07, 2023
- Squat Clean Workout
  
  EMOM 10
  
  3 Squat Cleans
  
  50-60 % of Max Clean