Friday 20th April 2018

“Aerobic capacity”

Row

3 sets :

200 fast pace, 400 easy pace,
.
150 fast pace, 300 easy pace,
.
100 fast pace ,200 easy pace,
.
50 fast pace, 100 easy pace

Rest 3 mins

Your fast pace should equal your
2k Pr +5secs/500 m

Your easy pace should equal your
2k Pr pace no more then 30 secs/ 500 m

2 rounds:

in 1,5 min 12 cal on assaultbike, the max reps of DB STOH

1,5 min rest

in 1,5 min 9 cal on rower, rest of the time max reps of DB Power Clean

1,5 min rest

in 1,5 min 9 cal on skierg, rest of the time max reps DB squat (20/14 lbs)

1,5 min rest

The result is the no. of reps done in STOH, clean and squat.
The workout can be completed with a partner. Other one does the work while other one rests.

Sessio 1 (Monday)

CrossFit Total 1:
-Back Squat 1RM
57,5 kg & 60 kg. Tää on aina yhtä haasteellinen, jostai syystä en vaan saa voimaa perseestä, oon ku haavan lehti edelleen. 🤦‍♀️
-Press 1RM
27,5 kg. Joku lihasryhmä puuttuu selvästi ku tulos on edelleen noin säälittävä.
-Deadlift 1RM
80 kg & 85 kg. Tää meni ihan kivasti.

Hollow Hold – testi
55 sekuntia, ihan jees.

Sessio 2 (Tuesday)

-10 000m Row for Time
Jäi tekemättä koska edellinen viikko kuumeen kourissa.

Sessio 3 (Thursday)

-Snatch 1RM
37,5 kg & 40 kg. Allemenossa ikuinen stoppi vähä liian aikasin.

-Clean & Jerk 1RM
47,5 kg & 50 kg. Aika ei riittäny yrittää useaan otteeseen 50 kg:llä, aika hutera jerkki. Jalkoja pitäis saada enemmän levälleen, etujalasta sais paremman tuen jos kulma olis isompi.

Sessio 4 (Saturday+Friday)

-Power clean 1RM
50 kg & 55 kg. Ihan kivasti meni.

-Front squat 1RM
55 kg & 60 kg. Tuntu painavalta, mutta jostai syystä tää tuntuu paljo luonnollisemmalta ku takakyykky, voimaa saa ihan erilailla taakse. Tekniikan sai pidettyä hyvänä vielä noilla painolla.

-Bench press 1RM
40 kg & 45 kg. PR, kiva yllätys miten helposti 40 kg nousi vaikka se oli vanha pr. 45 kilolla tein kaks kertaa, toinen kerta nousi helpommin ku muisti kunnolla vetää hapen sisään ja jännittää kropan.

Assault Bike MAS-test, 6min
Jäi tekemättä koska edellinen viikko kuumeen kourissa.

5x2 min rounds
2 power snatch+1snatch balance @ 60-90% of power snatch 1rm
4x2 min rounds
2 squat snatch @ 70-90% of squat snatch 1rm
3x2 min rounds
5 Klokov Trapi @ 40-50% 1rm snatch
2x2min rounds
5 Tall snatch @ barbell or light weight (move fast)

A: E2m for 12min
1: Back squat x5 @32x1
2: Strict HSPU x Max

B: 8rft:
250m row
200m run
10 wall balls
25min time cap

Partner WOD
18min amrap, Alternate full rounds
3 Burpees
6 Push Press 45/30kg

9 Front squats 45/30kg

Thursday 12th April 2018

SNATCH COMPLEX

Every Other Minute on the Minute x 7:
1 Snatch Deadlift + 1 Mid-Hang Snatch High Pull + 1 Mid-Hang Power Snatch + 3 Overhead Squats

Keep this complex relatively light today (70-80% of you Power Snatch 1RM) and focus on executing perfect positions on each movement.

Post loads to comments.
Exposure 1 of 8

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AMRAP 10 Minutes:
20 Burpees
15 Toes to bar

Rx’d on the Burpee is jump out/jump in with full chest and thighs to the floor. Scale volume on the Toes to bar or to hanging knees raises as needed.

Post rounds, reps, and Rx to comments.

Rinnalle veto (lämmittely, herättely, tekniikka) 5x3
Tekniikkavedot 5x8 (painot 50-70% maksimista)
Etukyykky 3x6
Linkkuveitsi 5x10-15

Monday 9th April 2018

ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET*

A1) Half-Kneeling Single-Arm Arnold Press:
4 x 12-15

A2) Barbell Romanian Deadlift:
4 x 12-15

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8

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6 Rounds or 25 Minutes:
20/16 Calorie Bike/Row:
3-6 Strict Toes-to-Bars (3 seconds down)
6-8 Strict Ring Dips or Push-Ups (3 seconds down)

Scale to challenging Hanging Leg or Knee Raises as needed. Sub Matador dips if Push-Ups are easy for you but you’re not stable in the rings.

Post work to comments.

Warm up:
5 min shoulder mobility
2 rounds
10 bb backsquats
10 romanian deadlifts
10 snatch pull from pos 1
10 muscle snatch

Strength:
Backsquats
10 min to work up to 80 %
5×5 @ 80% of 1RM (85 kg)
2 min rest between sets

WOD:
15 min amrap
30 – 20 – 10 – 20 – 30
cal row
between sets 10 burpees over the rower
Result: 130 cals - 50 burpees

Rest 5 min

amrap 5 min

squat snatch @ 40 kg
count snatches for score: 14 squat snatches