10-8-6-4-2 reps

EMOM40:
a) row
b) air bike
c) jump rope
d) bike erg/ski
e) rest

Target: Work 45-50s / min at easy-moderate pace (max. heart rate 160 BPM).

Shoulder press 5x1x80%

Valitse jokin omavalintainen treeni, sellainen treeni joka on mukava vetää läpi ja ei lyö paikkoja tuhottoman jumiin. Maanataina 2.1.2023. aloitetaan uusi kausi ja ole valmis!
Esimerkki treenivalintaan 12 days of christmas "crossfit" googlaa ja sieltä tsekkaa treeni itselles. vaihtoehtoja riittää.
Voit myös vetää esim tiimiwodin paikallisella salilla jos siihen on mahdollisuus!

6 rounds of, 20s ON / 20s OFF (4min):
HS Hold (against the wall)

E90s x16: Alternate between a & b
Complex:
1 devil's press
2 thruster
3 hang snatch
2 thruster
1 devil's press

a) with two kb's (2x16 / 10)
b) with two db's (2x15 / 10)

A,
Log your best Clean & Jerk 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

B,
For time:
1 Cluster, 84/57kg
2 Muscle-ups
3 Box Jumps, 102/76cm
4 Front Rack Lunges
5 Handstand Push-ups
6 Deadlifts
7 Toes-to-bars
8 Strict Pull-ups
9 Kettlebell USA Swings, 32/24kg
10 Burpees
11 Back Squats
12 Assault Bike Calories

Perform just as the "12 Days of Christmas" song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.

Take the barbell from the floor for all movements.

Goal: Just get it done

C,
4 rounds for quality of:
Single Arm Farmers Hold, 24/16kg R 20 secs
Single Arm Overhead Hold, R 20 secs
Single Arm Farmers Hold, 20 secs
Single Arm Overhead Hold, L 20 secs

Goal: Complete movements back to back and try to complete all 4 rounds without putting the weight down

A,
1x [ 3 Clean Pulls + 2 Power Cleans + 1 Squat Clean ]
1x [ 3 Clean Pulls + 2 Power Cleans + 1 Squat Clean ]
1x [ 3 Clean Pulls + 2 Power Cleans + 1 Squat Clean ]
1x [ 3 Clean Pulls + 2 Power Cleans + 1 Squat Clean ]
1x [ 3 Clean Pulls + 2 Power Cleans + 1 Squat Clean ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
As many reps as possible in 10 mins of:
0:00-2:00:
12 Clean & Jerks, 61/43kg
2:00-4:00:
10 Clean & Jerks, 70/47kg
4:00-6:00:
8 Clean & Jerks, 84/57kg
6:00-8:00:
6 Clean & Jerks, 93/61kg
8:00-10:00:
max reps Clean & Jerk, 102/70kg

Goal: Choose loading that allows you to get into the 6-8 min window. If you don't complete the specified reps within the minute you're done with the workout

C,
Complete as many rounds as possible in 6 mins of:
For quality:
10 Hip Extensions
Flutter Kick, 20 secs
Sandbag Bear Hug Carry, pick load, 15m

Viikko 52
Maanantai
Warm Up
emom 6
odd: 45 seconds of rowing or air bike (start easy, finish mod/fast
even : 6-8-10 burpees
then 2 x
5+5 lunge elbow strech
5 wall squats
5 inch worm with push ups
10 air squats + 10 squat jumps
then barbell warm up
3 muscle snatch + 3 hang power snatch + 3 snatch balance or ohs
3 tall power clean + 3 front squat + 3 push press
perform this 2 times

Weightlifting
Find max weight for :
1-3 rm snatch (20 mins)
1-2 rm clean&jerk (20mins)
Hae fiiliksen mukaiset nostot. raskas 1-3 toiston sarja tempaukseen joko raakana tai kyykkyyn ja rivetyöntöön raskas 1-2 toistoa.

Vaihtoehtoisena treeninä :
Flat Foot Snatch 3x3 reps @40-55%
Slow Snatch 2x3 + 2x2 reps @60-75%
Snatch 8x1 emomina @80%

Paused Power clean + push press + clean&jerk @40-55%
pause clean + clean + jerk @60-75%
3x1+1+2 reps and 2x1+1+1 reps
clean jerk 6x1 emom @80-85%

Accessory Work
2x10/10 curtsy lunge @12-16/20-24kg
2x24 kb gorilla row alt hand (2 kb's 12-16/20-24kg
2x1min front plank + 15/15m suitcase carry @16/24kg
rest as needed

A:
Every 2 mins x 6 sets
1 Pause Clean + 2 Split Jerk
- 3 sec pause in squat pos.
- Add weight each set
- Start at 60% of 1Rm Clean & Jerk

B:
00:00-10:00
EMOM
1 bear complex@70/47kg
10:00-20:00
EMOM
2 thruster@70/47kg + 30 DU