1124 total workouts 0 this month

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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

Friday, Oct 01, 2021
- Clean & Jerk Workout
  
  Hang clean + Squat clean + Split jerk
  
  Set 1) @65%
  Set 2) @70%
  Set 3) @75%
  Set 4) @77,5%
- EMOM 10 Workout
  
  Hang power clean + Front squat + Push jerk
  
  @ 70% of 1RM C&J
Wednesday, Sep 29, 2021
- Strict HSPU Workout
  
  5 x 5
  
  AHAFA - deficit to increase intensity
- Conditioning Workout
  
  4 Rounds for time:
  
  50 DU
  15 Toes to bar
  10 HSPU
  
  TC 10 min
Tuesday, Sep 28, 2021
- Back squat / Pull Strength 3. Workout
  
  Isometric
  
  A1.Back squat 4,4,3,3
  Tempo 2-4-X-1
  
  Rest 1.30min
  
  A2.Pull up 4,4,3,3
  Tempo 1-1-X-3
  
  Rest 1.30min
- Conditioning Workout
  
  For time:
  
  21 - 15 - 9
  
  Wall ball
  Barbell row (chin up grip)
  
  TC 5min
Monday, Sep 27, 2021
- Snatch Workout
  
  Hang snatch + 2 Squat snatch
  
  Set 1) @65%
  Set 2) @70%
  Set 3) @75%
  Set 4) @77,5%
- EMOM 10 Workout
  
  Hang power snatch + Power snatch balance + OHS
  
  @ 70% of 1RM Snatch
Friday, Sep 24, 2021
- Deadlift (Isometric) Workout
  
  3 x 5
  
  @ ~ 50%
  
  Ground release - 2 - X - 1
- Accessory Workout
  
  YGIG
  4 Rounds for quality
  1) Dumbell row 12+12 (AHAFA)
  2) High box jump 6
  3) Rower curl 12