• Harjun Treenikontti

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.


6 katselukertaa0 kommenttia

Viimeisimmät päivitykset

Katso kaikki