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Jatketaan uudella 4 viikon syklillä (3 perus viikkoa + 1 kevyt viikko). Liikkeissä mukana edelleen etukyykky ja punnerrus. Yksi päivä on pyhitetty enemmän voimisteluliikkeille ja perjantait painonnosto complexeille. CrossFit Openit alkavat 23.2, tämä tulee vaikuttamaan myös saliohjelmointiin openien aikana. Lisätietoa tästä ensi viikolla CrossFit 40100 members kanavalla Facebookissa.

 

 

Monday

Front squat 2RM; 95%, 90% (don’t go to absolute max in first week)

Metcon:
2 rounds for time
21 OHS 40/30
21 pull ups
21 push press
21 burpee over bar

Tuesday

Press 3RM; 95%, 90% (don’t go to absolute max in first week)

Metcon:
21-15-9
wall ball
T2B
thrusters 40/30
Russian swings 24/16


Wednesday

a) 50 strict pull ups for time
b) 50 (strict) HSPU for time

*Scale to progressions. Do 40 x negatives or assisted pull ups. HS hold against wall + negative HSPU’s.

Metcon:
AMRAP 4
21 deadlifts 60/40
21 burpees
ME KBS for remaining time
Rest 4:00
AMRAP 3
15 deadlifts 80/55
15 burpees
ME KBS for remaining time
rest 3:00
AMRAP 2
9 deadlifts 100/70
9 burpees
ME KBS for remaining time

Olympic: Snatch

Thursday

WOD (S):
“Pick your poison”
Choose 6 of 9 movements (preferably your weaknesses 🙂 and complete as chipper style)
1) wall ball x 60
2) HR push ups x 70
3) KBS 24/16 x 80
4) Burpees x 50
5) T2B x 40
6) pull ups x 40
7) jumping lunges x 80
8) thrusters 35/25 x 40
9) DB/KB snatch x 40

example if you pick 1, 3, 4, 7, 8 and 9
your workout is:
60 wb, 80 KBS, 50 burpees, 80 jumping lunges, 40 thrusters, 40 DB/KB snatch

Friday

Clean complex / 5 sets of:
1 power clean
1 hi-hang squat clean
1 hang squat clean
1 S2OH
x 3 rounds (total of 12 reps per set, all TNG)

Pick easy starting weight and try to add load for each set.

Metcon:
“Little Chipper”
50 DU
40 wall ball
30 DB/KB push press
20 push ups
10 hang power clean 60/40

Saturday

Team WOD 11:00, Open doors 12-14.

Sunday

Open doors 14-16. Gymnastics 16:00 (Erik Niemi)

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