SNATCH DAY

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WarmUp 20min: 2 rounds

10× + 40×
STRAIGHT LEG PLATE PULLOVER +
HEEL TAPS

20× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
FROG STRETCH +
DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
ANTERIOR SHOULDER & CHEST STRETCH ON THE FLOOR +
FLOOR SCORPION BRIDGE

5-8×/side + 5-8×/side + 5-8×
MINI BAND MONSTER WALK both SIDE + FOR- & BACKWARD +
MINI BAND SQUAT PULSES of WEAK POINT
*monster: kuminauha jalkaterän ympäri, squat: kuminauha polven yläpuolella

kuva liikkeistä:

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BARBELL TECHNIQUE DRILL:

2×2× 1+1+1
SNATCH SHOULDER PRESS +
OHS +
PRESSING SNATCH BALANCE

2×2× 1+1+1
SNATCH PUSH PRESS
OHS +
SNATCH BALANCE

2x2× 1+1
TALL MUSCLE SNATCH +
DROP SNATCH

2×3 POWER SNATCH from BELOW KNEE
2×3 SNATCH from POWER POSITION

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POWER SNATCH from BELOW KNEE + SNATCH from POWER POSITION + SNATCH PUSH PRESS + SNATCH BALANCE
2× 1+1+2+2@barbell, 1+1+2+2@up to 65%, sn-%, rest 2min , *50/55/60/65%

POWER SNATCH from BELOW KNEE + SNATCH from BELOW KNEE
1+1@up to 80%-85%, sn-%, rest 2min, *70/75/80/85%

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SNATCH SHOULDER PRESS *btn, rack
5@barbell, 1@up to the a heavy single of the day, rest 2-3min

E1.20M x 8-10

alt 1 & 2
1. 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista.
2. 1 set of DU/SU Huom! Semi helpot ja tekniset setit.

Penkki Max5
-5-8 noususarjaa
-ei fail

Vipunostot maaten 3x20

Vipunostot sivuille 3x20

Facepulls 4x25

FOR TIME:

30 deadlift@70/45kg
20 hang power clean
10 burpee box over

rest 2min

20 deadlift@70/45kg
15 hang power clean
10 burpee box over

TARGET UNDER 9MIN, TIME CAP 12MIN / SCALED WEIGHTS 60/40KG

Kyykky 3x3 (65-70-75%)

Etukyykky Max1 (pääliikkeenä tämän päivän treenissä WodConnectissa)
-5-8 noususarjaa
-lupa vetää päätyyn asti!!

Reisikoukistus kumpparilla 4x15-20

4x4min ON 3min OFF

A)
12 Mavea 40-50%
6 Bar facing burpeeta
12 Ilmakyykkyä

B)
12/9 Cal koneella
1-3 Seinäkävelyä
6+6 Rive riipusta kyykkyyn (KP/KK)

CROSSFIT GAMES OPEN 25.3 TBA

EMOM 10:
ODD Minutes: 4-6 Strict Chin-ups
EVEN Minutes: 8-12 Strict Handstand Push-ups

AMRAP 12:
20 Alternating DB Power Snatches (50, 35) (10 each)
20 Split Stance DB Rows (50, 35) (10 each)
200 Meter Run/Row/Ski or Half Stairs

Warm Up
2 rounds
2 min cardio machine
10+10 good morning with barbell (toinen jalka kengän mitan edessä)
10 barbell thrusters (controlled)
:30 excentric toes to bar / knee raises (controlled)

Strenght Superset:
Build to heavy 5 rep set on Dead Stop Deadlift
2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 RIR.
perform right after deadlifts :
Sharp Box Jumps (50-75cm)
2x5 reps @climbing to workout height
4x3 reps@workout height
rest 2-3 min bwn sets

Metcon
16 min emom (4 rounds)
1) wall ball shots x 8-16 reps
2) db snatch x 8-16 reps
3) push ups x 8-16 reps
4) kipping pull ups or ring rows x 8-16 reps