A,
Snatch heavy triple
- power or squat
- No TnGo
- 2 mins rest between heavy sets
- Build up in 6-7 sets

B,
5 sets 2 min ON / 1 min OFF
1 DL @50/35kg
2 Power Clean
3 Front Squat
4 push jerk
Choose a weight, you can work Unbroken or with one drop only in every 2 mins!

Treeni 4
Warm Up
3 rounds
1 min row or assault bike
10/10 windmill @5-10kg
10 ring row
20 air squats

Strenght
Overhead Squats 5x5reps @60-70-75-75-60%
rest 1.5-2 min bwn sets

EMOM 9 of thrusters
min1 ) 1 rep @70%
min2 ) 1 rep @75%
min3) 1 rep @80% of 1rm thruster/push press

Snatch High Pulls 3x5 reps @85-95% of 1rm snatch
rest 2 min bwn sets

Metcon
Death by Row and Burpee
Odd: 7/10 cal row , add + 1 rep each min
Even : 6 burpee, add + 1 rep each min
target is to get 18-22 mins total.
Lisää vauhtia hiljalleen tekemiseen ns. käynnistyy homma. aloita vaan
suoraan kyykkyjen perään tämä ei tartte availla keuhkoja sen enempiä.

Optional Extra
Accessory
3x12/12 single arm bench press
3x12 barbell bicep curls
3x10-15 sec l-sit on parallettes

Treeni 2
Warm Up
3 rounds
1 min air bike
5 inch worms
20 shoulder taps
5 sharp box jumps to 50cm

Strenght
Push Press 10-8-8 and 1-2x6 reps @60-66-72-75%
rest 1.5-2 min bwn sets. Fast and sharp lifting.

Bench Press 10-8-6- and 1-2 sets of 6 reps @50-60-67-73%
rest 2-2.5 min bwn sets

Metcon
For time.
25/20 - 20/15 - 15/10 cal air bike
12-8-4 ttb
12-8-4 deadlift @55% of 1rm

rest 4 min

20/16 - 15/12 - 10/8 cal air bike
9-7-5 reps ttb
9-7-5 deadlifts @50%

Tulos on kokonaisaika, lepo mukaanlukien. tavoite ajat eka osio n.6-8 min
ja toinen osio n. 4-6 min

Accessory Work
3x15 banded strict pull ups
3x12 banded tricep turns + hold (green band men / blue for women)
roguen nauhoihin ajateltuna.

Optional Extra
20-30 min light pace cardio @55-65% of max HR

10× 5min

1) Kone

2) 8-10 toistoa liike:
Yhden jalan linkkari
Vatsakierto levypainolla
Negatiivinen Istumaannousu
20s kuppipito

3) Kone

4) 8-10 toistoa liike
Valakyykky kepillä tai tyhjä tanko
Hyvää huomenta
Pystypunnerrus niskan takaa
Kulmasoutu leveällä otteella

5) 8-10 toistoa liike
Skorpioni
Lonkat ja kierto
Pakaravenytys pumppauksilla
Pohkeet kulmanojassa

Warm up:
2x
1:30 run
8 Good morning with kb
4+4 gorilla row with kb

Progression for Deadlift
-> then find you deadlift weight for workout

Movement prep before workout:
2 rnds:
3 Burpee over rower
1 Wall walk
3 Deadlift (100/70)
1 Rope climb

CrossFit Games Open Workout 23.1.
Warm Up
Banded Hip Activation and Band Pulls
then 2 rounds
1.5 min row
5-10 scapula pull ups/rolls(kipping (each move)
10 v-ups
10 wb goblet squats + 5 squat jumps
5 barbell muscle cleans + 5 power cleans
5 strict pull ups + 5 ring dips

then 1 round
10 cal row + 5 ttb + 5 wb + 3 cleans + 1-2 ring mu

Metcon
Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans @61/43kg
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

OPEN 23.1.

Complete as many reps as possible in 14 minutes of:

60cal row
50 toes to bar
40 wall ball shots @9/6kg
30 cleans @60/42.5kg
20 ring muscle ups

—————

Koska salilla vaan kolme soutulaitetta, niille kerkee nopeimmat halukkaat ja loput pääsee polkeen pyörää 💪🏽😄

POWER CLEAN PROG 2/6

Every 90s x9
3x3 power clean
3x2 power clean
3x1 power clean

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Lisää viime viikosta

24min EMOM
1.min Ergo cal
2.min 6-12 burpee box jump overs
3.min rest