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