• CrossFit Harju

CrossFit Harjun viikon 18 treenit

Treenit Jyväskylän Seppälässä osoitteessa Ahjokatu 12.


Maanantai 2.5.

Strength:

Front squat E2MOM:

1x5@60%

1x5@70%

1x5@75%

1x2@80%


Metcon:

"Angie"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats


Tiistai 3.5.

Skill:

HSPU


Strength:

EMOM: 8min


1. 50% of max reps push up or pike push up


Metcon:

E2mom 30sec sprint x 8 Machine max cals * write down calories for each round

You can change machine every round


Torstai 5.5.

Strength:

Back squat E2MOM

1x8@62%

1x8@67%

1x6@76%

1x3@81%


Metcon:

90sec work 90sec rest x 5

12/9 Cals Row/Echo

Remaining time max reps Power snatch.

Start at 40% of max then add 5% each round


Perjantai 6.5.

Strength:

3-4 Warm up sets then...

Deadlift E2MOM

5x10 @ 55-60%


Accessory:

4-5 Rounds for quality

  1. BB Bi curls 30sec

  2. Single leg Deadlift 12/12

  3. Double unders 30sec

  4. Box dips 12

  5. 30sec T2b/knee raises/Hollow rock

Lauantai 7.5.

’’Hope for refugees"

3 rounds of 1 minute each:

Shuttle runs, 8 m Dumbbell snatches Bike for calories Dumbbell box step-ups Strict burpees

Rest


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