Lepoa/Huoltoa/Uintia!

Arm Rotation - 45 seconds
Other Side - 45 seconds
Push-ups 45 seconds
Jumping jacks 45 seconds
Jump rope 45 seconds
Sumo squat 45 seconds
Shoulder Tap - 45 seconds
Plank - 45 seconds
Handstand - 45 seconds
High Knees - 45 seconds

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set

Warm up(10)
3rds
15 jax
10 single leg deadlift
5 inchworms

WRK(18)
WRK 2:00 REST 1:00 x6
8 db hang clean to alternating shoulder press
(2 sec pause at the top of each press)
32 db hopovers
8 tricep overhead extensions
32 mountain climbers

Finisher
50 double crunch
1:00 hamstring stretch

3-4 Sets:
A. Banded Side Plank (60-90 Seconds)
B. 8-12 Single Leg GHD Hip Extensions (Each Leg)
C. Wrist Rolls with Barbell (60-90 Seconds)

*Repeat from 6.10.22 

A) Snatch

Muscle snatch, 3 x 2 @ 40% (of snatch)

B) Clean & jerk

Power clean + clean + jerk, 3 x (1+1+2)

For time

5-10-15

OHS @70/50KG
BMu
HS walk

Tc 12min

3 rnds for max pump, no rest btw sets
Max effort Banded triceps
Max effort Banded Lat pulldown
Max effort Banded pull apart

• Nyt ei lasketa toistoja, vaan pumpataan kuminauhalla voimaa ojentajiin ja selkään.
• Lihastuntuma ja polte treenissä tärkein. Ei taukoja liikkeitten välillä.

A) Snatch

Snatch, nousu raskaaseen 1RM 12 minuutin aikana.
Sitten, 5 x 1 @ 75%. EMOM.

B) Clean & jerk

Clean & jerk, nousu raskaaseen 1RM 12 minuutin aikana.
Sitten, 5 x 1 @75%. EMOM.

C) Front squats

Nousu raskaaseen, mutta hyvin liikkuvaan ykköseen. Ei grindausta.
Sitten, 2 x 2 @80%

1/12 crossfit sykli
Ma: Clean & Weightlifting Condition (optional Bike erg condition)
Ti: Intervals
Ke: Rest or Active Recovery
To: Gymnastics + Accessory
Pe: Back Squat + Accessory (optional gymnastics condition)
La: Metcon
Su: Rest

200 du
20 kbs (24kg)
10 hspu
150 du
20 kbs
10 hspu
100 du
20 kbs
10 hspu
50 du
20 kbs
10 hspu