Monday
20 minutes to establish 3RM HBBS
Metcon:
AMRAP 16
20 jumping back squats 20/15
20 push ups
400m run
Tuesday
3 sets:
0:30 C2B
0:30 rest
0:30 ring dips
0:30 rest
0:30 weighted sit ups (you pick the weight)
0:30 rest
Metcon:
“SPRINT”
30 thrusters 35/25
30 KBS 24/16
20 hang power clean
20 front squats
10 pull ups
10 T2B / V-UP
Wednesday
Front squat 5×3 (2s pause at absolute bottom position)
AHAP (heavier than last week)
Metcon:
AMRAP 12
12 frontrack lunges 40/30
6 burpees over bar
12 abmat sit ups
6 push press
Olympic basic: Jerks (push + split)
Thursday
WOD (S):
“GHOST” (workout is honoured to boxer Robert “The Ghost” Guerrero: http://therxreview.com/crossfits-new-workout-ghost/)
6 rounds for total reps:
1:00 ME cal row
1:00 ME burpees
1:00 ME double unders
1:00 rest
Olympic basic: Jerks (push + split)
Friday
Deadlift, every 2:30 for 15 mins
6 x 65%
6 x 65%
4 x 75%
4 x 75%
2 x 85%
2 x 85%
Metcon:
Buy in 30 wallballs
3 rounds:
20 KBS 24/16
20 burpee over bell
400m run
Cash out 30 wallballs
TIMECAP: 20 min
Saturday
TEAM WOD 11:00, open doors 12-14.
Mari Turpela Kuntomaailmasta tulee pitämään esittelytunnin putkirullauksesta klo 15:00. Uudet rullaus vinkit täältä! Bookkaa wodconnectissa.
Sunday
Open doors 14-16.
Olympic 2.0
1) 30 minutes to establish 3RM push jerk (unbroken set)
1b) 1xME unbroken Push jerks @ 75% of 1)
2) Behind neck push press 5×3 (heaviest possible)
3) 3×20 sit ups (weighted) 3×20 back ext.