week 9/9 recovery week

WARM UP 10min

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MUSCLE SNATCH *vastaanotto päkiälle jääden
4x3@painotanko / barbell *kevyt, pal 2min

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SLOW PULL POWER SNATCH + SLOW PULL SNATCH
*move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds -- you’ve reached mid-thigh, accelerate to full speed and complete a power snatch and full snatch
3-4[1+1]@40-50% sn-%, pal 2min

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CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
3[1+2+(1+1)]@40-50% jerk-%, pal 2min

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PAUSE SNATCH PULL *1 sec pause at the knee + mid-thigh
3[1+1]@+5kg today best snatch, pal 2min

• Row/Run/Bike: 2-3min.

• 1x
  60s. Spider lunge w/ twist
  60s. Up/down dog
  60s. Shoulder rotations w/ stick

• 2x
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Press
  6 OHS

• 2x
  3 Position Power snatch
  3 Snatch drops

• 3x Complex

• Mobility btw rounds.

A: Squat clean without hip contact+ low hang squat clean up to heavy x3
B: Hip snatch+ squat snatch up to heavy x3
C: Every 30 sec. Triple snatch pull,@100% of snatch x5

EILINEN

tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(33)
WRK 15:00 REST 3:00 WRK 15:00
12 dumbbell hang clean w/alt shoulder press
db hang clean + right + left alt sh press =1
6-20m shuttle run + 10 mountain climbers
run 20m complete 10 climbers x6
12 dumbbell floor bridge press
floor bridge + db chest press
24 pop ups(sit to a box or chair and hop up)
12 plank dumbbell row(high plank + s/a row)
*high plank + s/a db row right + left

Finisher
50 russian twist
1:00 samson stretch

2 Rounds:
15:00 Moderate-Hard  
5:00 Recovery 

Warm-up:

3x
15/12 Calories row
10-15 Bearhug squat jumps
15 Spike ups on rower
10 Hip extensions on GHD
5 High box jumps

Then
3-4 x 2-3 reps negative HSPU with 4-8s descend.

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Climb up to a heavy, but fast set of
2 back squats in 12:00 minutes.

Then:
Every minute on the minute for 10:00 minutes of:
2 Back squats @ 65% of the heaviest set of 2 back squats

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Metcon:

Death by rowing & wallballs

With running clock:
8/6 Calories row +1
8 Wallball shots + 1

Add 1 calorie and 1 wallball shot each round.

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Bonus:

3 x 10+10 1-Legged deadlifts with dual dumbbells
3 x 10+10 Box step-ups with weights in front rack

Core:

3x
24 GHD sit-ups
15+15 Side plank hip touches

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Front Squat for load:
#1: 1 rep

Todays focus is in just moving at uncomfortable pace. We are doing Diane, legendary Crossfit benchmark, that will serve as a progression over the last weeks of the year. I'd rather you go with RX movement in these wods and scale the reps, than doodle with the scaled movements. 21-15-9 can be broken up as follows:
21 = 7, 7, 7 or 8, 7, 6
15 = 5, 5, 5 or 6, 5, 4
9 = 3, 3, 3 or 5, 4 or just 9
In Diane you will perform the movement with designated reps before you advance to the other movement.

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You'll see thruster workout from 2020 open. The original was performed with dumbbells, but today you are using the barbell. Use scaled reps so that you are able to do 90s. per round

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Bike sprints are added to engine days as it has the least impact on the joints. This is done with the bike erg if not otherwise stated.

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In general these days will be heavy on the lungs and light on the weight. ENJOY!

6x 5