CrossFit Harjun viikon 23 treenit

Treenit Jyväskylän Seppälässä osoitteessa Ahjokatu 12. Lauantaina kesäkisat ja juhlat, jolloin ei ohjattuja tunteja. Tervetuloa kannustamaan ja juhliin!

Maanantai 6.6.

BMU Progression Week 2

EMOM 6min 30sec Practice on movement of your choice

1. Banded Stick Lat Pull Down

2. High Kip Swing (high hips) with with active Shoulders or High knees with active shoulders

3. Floor Muscle Up

4. Box Jump Muscle up

5. Double Banded BMU

Metcon:

'Teams of 3'

E4MOM X 4

1. 40 Cal Echo Bike + Plank

2. 45 Cal Ski + Wall Squat Hold

3. 40 Cal Echo Bike + Heavy Farmers walk

4. 45 Cal Ski + Bar Hang

Tiistai 7.6.

Front Squats:

E2mom

1x5@60%

1x5@65%

2x5@70%

Oly:

Clean & Jerk Complex

E2mom x 8 - 1 x Power Clean 1x Hang Clean 1x Front Squat 1x Jerk

Start at 40% and add a little weight every round

Torstai 9.6.

Strength:

Deadlift

3-4x Warm up sets then...

E3MOM

5x8 @ 70%

Metcon:

4 Rounds Total Alternate between A&B

4min Work 60 sec Rest

A) 8x Pull Ups 8x Kb Swings 8x Burpees B) -8X OHS @50% - 8+8 Alt V-up - 8x Box Jump

Perjantai 10.6.

Back Squats

E2mom

1x6@62%

1x6@71%

2x6@76%

Body Building EMOM 20min

1. Bench Press 10-12 reps

2. Kb Bent over Row 10-12 reps

3. Cyclist Sq 10-12

4. Banded Tricep Ext 30sec

5. Chin over Bar max hold

Lauantai 11.6.

Tiimikisat!