CrossFit Harjun viikon 19 treenit

Treenit Jyväskylän Seppälässä osoitteessa Ahjokatu 12. Lauantain WOD treenikontilla osoitteessa Yliopistonkatu 1.

Maanantai 9.5.

Strength:

HSPU Progression

A) Choose one of the 3 options and perform max reps test 1. Push up 2. Pike Push Up 3. Box Push up (knees)

C) EMOM x 8 min 50% of max rep test

Metcon:

Teams of 3

TC 20min - 4000m Row + Max Reps Barbell Power Clean + Jerk 60/45kg

Score is 4000M Row Time And total C&J repetitions

Tiistai 10.5.

Strength:

Front Squat

E2MOM

1x5@60% 1x5@65% 1x5@70% 1x5@70%

Metcon:

4x3min AMRAP

A) - 12 x Kb Goblet Squat - 10 x Kb Hang Clean &Jerk (5+5) - 8 x Pistol Squat (4+4)

60sec REST

B) - 8 x 8m Shuttle Run - 10 x T2b - 12 x Kb Swing

60sec REST

Torstai 12.5.

Strength:

3-4 Warm up sets then...

Deadlift E2MOM

5x8 @ 65-70%

Metcon:

For Time: T:C 12min

21-18-15-12-9-6

• Barbell Thrusters 20/15kg

• Burpee over Barbell

Perjantai 13.5.

Strength:

Back squat E2MOM

1x10@57%

1x10@62%

1x8@67%

1x8@71%

Accessory:

EMOM 25min

1- Wall walk 2-4 reps 2- High Box Jump 8-12 reps 3- Bar Hang 30-45 sec 4- OH Double Kb Lunge 45 sec 5- Rest

Lauantai 14.5.

Treenikontilla:

40min work

• 2 Athletes Run 250m

• Remaining 2 Athletes Work on... 20 x Sit Up 20 x Kb Swings 20 x Air Squat 20 x H/R Push Ups

After completing 20 reps on each exercise start again but add 5 repetitions.

Your score is distance ran and total reps