CrossFit Harju
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
Banded Stick Lat Pull Down
High Kip Swing (high hips) with with active Shoulders or High knees with active shoulders
Floor Muscle Up
Box Jump Muscle up
Double Banded BMU
Metcon:
'Teams of 3'
E4MOM X 4
40 Cal Echo Bike + Plank
45 Cal Ski + Wall Squat Hold
40 Cal Echo Bike + Heavy Farmers walk
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:
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
Bench Press 10-12 reps
Kb Bent over Row 10-12 reps
Cyclist Sq 10-12
Banded Tricep Ext 30sec
Chin over Bar max hold
Lauantai 11.6.
Tiimikisat!