Tempaus riipusta 3RM 3-3-3-3-3

Koko kombinaatio 1RM:
thruster - push press - push jerk - split jerk

Pääsivujen ohjelmoinnista tammikuulta 2015.

Huoltoa yläkeholle klo 18.

Mukaan pyyhe sekä jumppamattoa.

15min laadukasta valakyykkyä.

Prosentit 1RM:
50% x warm up
60% x 10
70% x 8
80% 4
90% x 2
100% x 1

In 17 mins do:
40 Bar Facing Burpees
30 Power Clean, 40/30 kg
30 Bar Facing Burpees
30 Power Clean, 60/40 kg
20 Bar Facing Burpees
30 Power Clean, 70/45 kg
10 Bar Facing Burpees
then in the remaining time, AMRAP of:
Power Clean, 90/60 kg

If not enough room : lateral burpees over the bar!

Amrap 10:
3 min erg
rest of time:
12 banded pass trough
30s+30s box pigeon stretch
20s hollow hold
6 push up to sideplank alt.
8 medball kang squat

12min EMOM:

• 1st: Max Reps Ball Slam (25-45lb)
• 2nd: Max Distance Plate Pinch Farmers Carry (15-25kg plates)
• 3rd: Max reps Russian Twists @ 15-25kg
• 4th: Rest

7:30 Mobility + Core Workout

16:00 Teens
17:00 Basic Endurance CrossFit
18:00 Kipping Pull-Ups technique, Accessory
19:00 Mobility + Core Workout

10-9-8-7-6-5-4-3-2-1 reps, for time of:
American Kettlebell Swing, 24/16 kg
L Kettlebell Goblet Lunge,
R Kettlebell Goblet Lunge,
Kipping Pull-up / Jumping pull up/ Ring Row

Timecap: 18 mins

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
4+4 lunge elbow strech
8+8m bear crawl
16 alt leg v-ups
then some barbell prep for cleans

Weightlifting
3x1 muscle clean + 1 slow power clean + 1 slow squat clean + 1 hang squat clean @35-55%
5x1 power clean + 1 squat clean +@65%+ , build to heavy double, no failures.
rest as needed bwn sets

Metcon
3 rounds for time
25/20 calories of air bike OR 32/24 calories row, ski, bike erg
8-10 burpee box jump or step up, step down
12-14 db power clean&push press