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40100-jumperparty-29

Muistakaa liittyä facebookissa: “CrossFit 40100 members”

Monday

HBBS week 1
5 x 65%
5 x 75%
5 + 85%

Metcon:
For time
100 double unders
75 wallballs
50 OHS 35/25 (scaled: back squats)

 

Tuesday

Every 2 minutes / 5 sets:
Push press + push jerk 2+1 (start around ~70%)
Use touch n go only if you’re handling the weight with good technique

Skillwork for 15 mins: HSPU

Metcon:
For time
10 HSPU (hr push ups)
30 pull ups
50 KBS 24/16
– rest 1 min –
50 KBS 24/16
30 pull ups
10 HSPU (hr push ups)

Wednesday

Front squat 3×10 – as heavy as possible –

Metcon:
For time
30 sit ups
40 KB/DB snatch
50 lunges (back) 60/40
40 KB/DB snatch
30 sit ups
(RX+: no rack)

Olympic basic: power clean

 

Thursday

WOD (S):
AMRAP 21
7 thrusters 40/30
10 air squats
7 hang power cleans
10 push ups
7 S2OH
10 burpees

Olympic basic: power clean

Friday

Clean pulls 5×5 @ 70-90%

Metcon:
10 rounds for time
8 wallballs
6 KBS
4 HR push ups (RX+ HSPU)
2 strict pull ups (RX+ strict C2B)

Saturday

Ei tunteja.

Joulukisat klo 12-15

JUMPER PARTY (pikkujoulut) klo 18:00

 

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