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Monday

2. pääsiäispäivä
Team WOD 11:00 & 15:00

Tuesday

Back squat 5RM

target to fairly easy 5RM. In following weeks we will be doing back squat 5RM and drop sets based on % of 5RM.

Metcon:
For time
42 wall ball
21 pull ups
30 wall ball
15 pull up
18 wall ball
9 pull up

Time cap: 8 min (if finished under timecap, continue with max reps of wall balls). Score is time and extra wall balls completed.

Wednesday

Push press 5RM

same rules here as in back squats.

Metcon:
As far as possible in 12 mins
2+2+2
Hang power clean 40/30
Burpee over bar
Airsquats

add 2 reps each round

Olympic: Snatch

Thursday

“Gymnastics chipper”
AMRAP 30
5 Bar MU
10 HSPU
20 C2B
30 push ups
40 T2B
50 KBS 24/16
60 abmat sit ups
70 DU

Friday

a) KB/DB alternating floor press 4 x 20

b) Bulgarian split squats 4 x 10/10

c) Tempo ring row 2020 3 x max reps

Rest about 1:30 between each set

Metcon:
8 minutes of continuous grind
40s wall sit
40s KB front rack carry
20 steps walking lunges
10 diamond push ups

Pick loads and scale movements if needed so you can move throughout 8 mins without stopping.

Saturday

Avoimet ovet 10-17.

Open gym 10-11 (iso sali)
Bring a Friend 11-12 (iso sali)
Gymnastics, voimistelullista kehonhallintaa ja liikkuvuutta 12-13 (iso sali, valmentajana Erik Niemi)
Open gym 13-14 (iso sali)
Free intro 14-15 (iso sali, CrossFit tutustumistreeni)
Open gym 15-17 (iso sali)

Open gym (pieni sali) käytössä koko päivän 10-17.

Tunnit on pääsääntöisesti uusille treenaajille tarkoitettuja tutustumistunteja. Mukaan voi tulla jos tilaa riittää! Bring a Friendiin voit tulla kaverisi kanssa tekemään treenin!

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