WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

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CLEAN & JERK
Primer:
Clean deadlift + Power clean + Push press + Split jerk.
Build up to workset weights.

Worksets:
Every minute on the minute for 8:00 minutes of: Power clean and 2 Split jerks @ 65%

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SNATCH
Primer,
Snatch deadlift + Hang muscle snatch + Hang snatch.
Build up to workset weights.

Worksets:
Every minute on the minute for 8:00 minutes of: Hang power snatch + Overhead squat @ 68%

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STRENGTH

Hatch, week 8 day 2

Back squat,
2 x 5 @ 65%
3 x 5 @ 70%

Front squat,
4 x 5 @ 60%

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(OPTIONAL) BONUS

Strict press,
3 x 4 @ RPE 6

1-Arm dumbbell bent over row,
4 x 10/10 @ RPE 6

Core:

Accumulate total of 70 back extensions on GHD

20min

200m juoksu
15 kp tempaus riipusta
30m karhukävely

Tavoite 5-7 kierrosta

Warm Up
1min easy air bike
30 sec moderate air bike
1min easy air bike
30 sec mod/fast air bike
1min easy air bike
30 sec fast air bike
aloita tosi rauhassa eka easy osio ja lisää vähän vauhtia aina easy osioihin
after warm up bike streching/activation as needed 5-10 min and start air bike workout

Metcon
Air Bike
10 sets
1min 45 sec @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 1 min bwn sets

Gymnastic Strenght
Ring Muscle Up
2x:20-30 ring support hold , jalat yhdessä ja pikkusen edessä suorana
2x:20-30 ring dip hold , jalat yhdessä ja pikkusen edessä suorana
2x6-8 ring/bar kip swings
then
perform set of ring/bar muscle ups right after (goal 3-6 reps ) + 10-15 ghd sit ups right after muscle ups
make total reps 15-30 and use 4-6 sets to accomplish it.
rest 1-2 min bwn sets

For Quality
5-4-3-2-1 reps
rope climbs
10-8-6-4-2 reps
strict hspu
try to get unbroken sets if possible so rest enough time bwn sets to make it happen. Use abmat for help
but make it a bit challenging, but doable.
if no rope climb, then 10-8-6-4-2 reps of tuck pull or chin ups

7:00 "Murph Prep" ( 26.5.2024 )
8:00 Basic Endurance CrossFit

16:00 Teens
17:00 Basic Endurance CrossFit
18:00 Kipping Technique
19:00 EasyWod

4rounds:

7 power snatch@40/30kg
7 OHS
14 ttb
7 OHS
7 power snatch

rest 2min after each set

Target unbroken sets or max 2 sets on ttb`s / scale rep scheme if needed

IN TEAMS OF 2

FOR TIME*
1200m Run / 4 x Stairs
42 Power Clean & Push Jerks (your choice)
600m Run / 2 x Stairs
42 Power Clean & Push Jerks
1200m Run / 4 x Stairs

*Partners will complete all runs/stairs together. P1 and P2 will split Clean & Jerks as needed with one partner working and one partner resting.

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Primer,
Snatch deadlift + Muscle snatch + Snatch.
Build up to workset weights.

Worksets:
Every minute on the minute for 8:00 minutes of: Power snatch + Hang power snatch @ 65%

---

CLEAN AND JERK

Primer:
Clean deadlift + Hang power clean + Push press + Split jerk.
Build up to workset weights.

Worksets:
Every minute on the minute for 8:00 minutes of: Hang power clean + 2 Split jerks @ 68%

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STRENGTH

Hatch, 8/1

Back squat,
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%

Front squat,
5 @ 60%
3 x 5 @ 65%

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(OPTIONAL) BONUS

Push press,
4 x 4 @ RPE 6

Pull-ups,
2 x Max reps (Use bands if needed. Target rep range 8-12

Core:
Accumulate total of 70 Starfish crunches.

Kyykky 3x5x65%, 3x70%, 2x80%

Painijan kyljet 3x15/15
-”vuorotellen”

Jefferson curl 3x15
-varovasti kuormaa noin 15%

SitUps 5x20
-käden niskan takana

8 x 20s on / 20s off, alternate between a & b:
a) s.l. v-up / s.l. tuck up
b) hollow hold

30 - 40 minuuttia reipasta kävelyä.