5-4-3-2-1min

Row/Assault/Ski

Ohje: souda ensin 5min, sitten polve 5min ja lopuksi hiihdä 5min. Seuraavalla kierroksella 4-4-4 jne. Pidä rauhallinen tahti koko harjoituksen ajan. Voit hiihdon tarvittaessa korvata jollain muulla monostrukturaalisella liikkeellä.

Vaihtoehtoisesti voit tehdä rauhallisen 45-60min juoksu/pyörälenkin tai käydä uimassa tai harrastaa muuta rauhallista aktiviteettia.

3 Rounds EACH for Time:
10 Hang Power Cleans @ 115/75
20 Pushups
10 Burpees over bar
20 Double Unders
10 Front Squats @ 115/75

Add times for final score.

4 kierrosta (ohjevideot maanantain treenin yhteydessä):
10 kyykkyhyppyä
10 mittarimatoa
10 kapeaa punnerrusta (kyynärpäät kyljissä)

Tulokseen tehtyjen kierrosten määrä!!

Strength
5-3-1
Pull Up

EoMOM x 20
Inverted Row - 1-2-3-4-5-6-7-8-9-10

Metcon
Anne
100-80-60-40-20 Jump Rope
50-40-30-20-10 Abmat Situps
for time

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FemFit
3 Rounds:
400 M Run
25 Squat
25 Push Down

Strength
5-3-1+
Bench Press
Weighted Glute Bridge

EoMOM x 14
Incline Swiss Press - 3-6-9-12-15-18-21

Metcon
3 Rounds:
Run 200 M.
20 x WallBalls (20/14#)
10 x Burpee

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FemFit
Max Effort: Tricep Push Down & Weighted Step Up
60 Sec.
45 Sec.
30 Sec.
15 Sec.

150. M Run In between Push Downs & 40 Jump Rope Singles between Step Ups

3 Rounds of:
3 K2C
15 Leg Raises

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

Box-kyykky 6x2x70% 1x2x75% 1x2x80%
Raaka Rinnalleveto 3x3
Etuheilautus kahvakuulalla yhdellä kädellä 100 toistoa per käsi
Kelkkaa palauttavana 10-20 työntöä

AMRAP 12':
8 HSPU
15m Lunges@2x22.5/15kg
8 Db hang clean@2x22.5/15kg

EMOM 14'
a) Row cal
b) Burpee over the rower

A

5' DU
PVC+MOBILITY

B

A.
Ogni 2' per 6' (3 sets):
Snatch Press x 5 rep

poi (no rest)

Ogni 2' per 4' (2 set):
Snatch Press x 3 rep

poi (no rest)

Ogni 2' per 10' (5 set):
(Snatch Balance + Overhead Squat) x 2 rep

B.
Ogni 90" per 6' (4 set):
Snatch + Hip Snatch

Sets 1-2 = 1 rep @ 80% di 1-RM Snatch
Sets 3-4 = 1 rep @ 85% di 1-RM Snatch

Ogni 90"per 9' (6 set):
Snatch x 2 rep

Partire con 90% di 1-RM

C.
3 rnd max rep
40" Hang Snatche
Rest 10"
40" Bar Facing Burpees

Rest 90"

D

A.
wod endurance

2rnd
200mt run
10 ring row
20 squat jump
10 thruster+plates
20 rotation+plates

B.

TEAM WOD A MRAP 40'
1000MT ROW
3RND
20 BBJO
20 TTR
20 POWER SNATCH
500MT RUN
3RND
20 HPC
20 PULL-UP
20 WALL BALL
300 DU

Morning: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Power snatch – 12 x 1 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 37.5 40 40
42.5 42.5 45 45 45 45

Evening: 135 min

WU for 10 min
Skill: BMU practice for 30 min
BMU x 10 reps

B. Clean and jerk – build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets @ 80-90%1RM range
52.5 52.5 55 55

2.SPP (Conditioning)

A. 9 minute EMOM - warm up
(1) – 10 to 20 wall balls
(2) – 10 to 20 cal row
(3) – 30 to 60 double unders

B. CrossFit Games Open 16.1
20 minute AMRAP
25 ft OH (Overhead) walking lunge @ 42.5/30kg (95/65lbs)
8 bar facing burpees
25 ft OH walking lunge
8 C2B pull-ups

Result: 174 reps (6 + 18)
Previous: 146 reps (5 + 16)
185/193

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library