This will be the transition week for next weeks cycle. Little catching up with new movements: push press + push jerk, back squat. After Open there will be olympic weightlifting complexes on fridays. Do not push to max with weights during this week.
Monday
Push press 4 x 3
Push jerk 4 x 3
Test your strength and technique. Don’t go to max.
Metcon:
For time
Buy in: 50 sit ups
9 push press 40/30
12 KB snatch
9 push jerk
12 KB snatch
6 push press
12 KB snatch
6 push jerk
12 KB snatch
Cash out: 50 sit ups
Tuesday
Back squat 5 x 5
Test your strength and technique. Don’t go to max.
Metcon:
For time
42 wall balls
21 back squats 50/35
30 wall balls
15 front squats 50/35
18 wall balls
9 overhead squats 50/35
Wednesday
Pick one of following gymnastics complexes:
RX:
5 sets of
5 Strict C2B
5 Kipping C2B
Rest 1:00 between sets
L1:
5 sets of
3-5 strict pull up
3-5 kipping pull up
Rest 1:00 between sets
L2:
5 sets of
Negative pull up x 5 (jump to chin over bar and slow decent)
Rest 1:00 between sets
Metcon:
AMRAP 12
50 steps walking lunges
20 T2B
10 pull ups
Thursday
WOD (S):
AMRAP 25 / alternate with movements every 2 rounds.
2 rounds of:
15 wall ball
9 KBS 24/16
2 rounds of:
12 thrusters 40/30
6 burpee over bar
Olympic: Snatch
Friday
Open 17.4
Saturday
Team WOD 11:00, Open doors 12-14
Bring a friend WOD 14:30: Tuo kaverisi testi wodille! Ei ennakko ilmoittautumisia.
Sunday
Open doors 14-16.