CrossFit Harjun viikon 20 treenit

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

Maanantai 16.5.

Strength:

Front Squat

E2MOM

1x5x@70%

1x5x@75%

1x3x@80%

1x3x@80%

Metcon:

AMRAP 18min

ygig Partner WOD:

• 250m Row

• Burpee box step over x 6

• 12m Db walking lunge

Tiistai 17.5.

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:

E4MOM x5

-Echo Bike 12/9 Cals -T2b x 10 - Kb swing x8 - Box Jump x6 - Squat Clean & Split Jerk x3@80%

Torstai 19.5.

Strength:

Back squat

E2MOM

1x8@62%

1x8@67%

1x6@76%

1x6@81%

Accessory:

For Quality 4-5 Rounds

• Bulgarian Split squat 10+10

• Db Bent Over Row (single arm) 12+12

• Handstand wall hold/wall walk hold 30sec

• Du’s (max unbroken reps) if total reps are under 10, use 90sec to practice the skill.

Perjantai 20.5.

Strength:

3-4 Warm up sets then...

Deadlift E2MOM

5x6 @ 75-80%

Metcon:

AMRAP 12min

• Shuttle Run 8x8m

• Kb Swing x 12 24/16

• Alt V-up x10

• Pull ups x 8

Lauantai 21.5.

Treenikontilla: mäkijuoksua twistillä.