Tuesday 6th February 2018

AT 0:00

In 3 minutes…
3 Rounds:
20 Double-Unders
5 Power Cleans 135/95

AT 6:00

In 3 minutes…
3 Rounds:
20 Double-Unders
4 Power Cleans 165/115

AT 12:00

In 3 minutes…
3 Rounds:
20 Double-Unders
3 Power Cleans 185/125

AT 18:00

In 3 Minutes…
3 Rounds:
20 Double-Unders
2 Power Cleans 205/135

AT 24:00

In 3 Minutes…
3 Rounds:
20 Double-Unders
1 Power Clean 225/155

The barbell load should begin at light-medium for you and end with a heavy Power Clean. Scale the Dubs to Singles as needed.

4 rounds for time:

8 x Snatch (60/40kg)
Run 400m
2 x legless rope climb

Weights:

Back: 3 Exercises - Work Up to One then 1-3-6-9-12-15 Strip Set on Each
Deadlift: Same Rep Scheme

Crossfit:

Tabata Pull and Chin Ups - 1 Round

20 Step Ups
15 Wall Ball Shots
10 Ring Rows
200 M. Run
10 Ring Rows
15 Wall Ball Shots
20 Step Ups

Askelkyykkykävely 10x20m rx paino 15kg painot käsissä. Parin kanssa you go I go vuorotellen

For those who can 3 sets of 20 alternating Pistol Squats.
For those who are not there yet, RFESS / Cross Over Box Step Up / Shrimp Squats 3 sets of 8-10 reps / leg

Olkapäiden venyttely kumpparilla:

Ojentajat, lavat, rintalihakset

3 gigasets:
10 Deadbugs (1=1)
10 Forearm Side Plank Star Lifts L+R
20 Forearm Plank Hold March (keep your body level)(2=1)
- Rest as needed btw sets
- Dont rush! Focus on quality movement and core activation!

Salilla yksityistilaisuus klo:16-19 (sali muuten suljettu!)

6min

• 1Rm snatch

Amrap 8min

• 30du
• 15c2b
• 30du
• 15t2b

6min

• 1Rm snatch

Kaikki kannustamaan!