lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~23-25min),
1×2× 1+1@50% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),

LAVA: 3× 1+1@95%-100+%

tai

lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@50% (15min),
1×2× 1+1@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),

LAVA: 3× 1+1@95%-100+%

lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti

2×3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),

LAVA: 3×1@95%-100+%

Trampoliinihyppyjä

Back squat 5-5-7

Snatch + Hang snatch + Overhead squat

Build to heavy complex of 1+1+1

Build up to a daily heavy on the complex. This is one unbroken set.

VOIT OTTAA MYÖS LEPOA VIIKONLOPUN TAI TEHDÄ JOTAIN MUUTA KUIN CROSSFITTIA. MUUSSA TAPAUKSESSA :
Tee jokin omavalintainen CrossFit Metcon mitä mieli on tehnyt pidempään tehdä. Itse ajattelin lähikuukausina napata Sevenin. Voit myös mennä ihan ohjatulle wodille tms.

Snatch + Hang snatch + Overhead squat

Build to heavy complex of 1+1+1

– Build up to a daily heavy on the complex. This is one unbroken set.

Run 45min for cardio

Push Jerk

E90SEC X4-6:

• 4 Push Jerk (Touch n Go) *@2-3 RIR

Split Jerk

E2MOM X6-8

• 1 Split Jerk (1s Pause in Catch) *RIR 0-1

Gymnastics

A) rMU Practice for 5-10min

B) EMOM 16:

1: 1 Set of rMU
2: 45s Ski (Easyish)
3: 35 Heavy DU
4: 15-20 T2B

Strength

A) 3x Superset:

• 5-10 Ring Pull Up + 10-20s Hold On Top
• 10-15 Kipping/Assisted Ring Dip

*rest 3min between rounds

B) 3x Superset:

• 10/10 Bent Over DB Raise
• 10-15 No Feet Muscle Snatch (empty BB)

*rest 3min between rounds

Lämmittely 8 min

EMOM5
Clean pull + 2 hang muscle clean + 2 hang power clean + 2 strict press

Complex
Power Clean + Front Squat + Hang Power Clean
60-70%
15 min

From the rack
Jerk Drive + Jerk
60-70%
10 min

Accessory
3 rounds
KB shrugs 15-20
- 20 sec rest -
Handstand scapula push up 15-20
- 1 min rest -