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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.

 

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