Keskiviikko 27.08.2014

WOD

5x Stationary Lunges 5/5. AHAP
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3 rounds for time:
20 Front Squat 60/40kg
10 Chest To Bar Pull-Ups

Tiistai 26.08.2014

WOD

Muscle-Up Progressions
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4 Rounds for time:
7 Muscle-Ups
50 Air Squats

Maanantai 25.08.2014

WOD

5x Power Snatch + 5 Push Press BTN. As heavy as possible.
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Buy in: 400m Run

21-15-9
KB Snatch Right 24/16
KB Snatch Left
Burpee

Cash Out: 50 DU

Sunnuntai 24.08.2014

Rest day
__________
Open-Gym 1000-1400
Open-Gym 1800-2000

Lauantai 23.08.2014

WOD

Overhead Squat 3×5. Go for 5 rep max.
(compare to Saturday 30.11.2013)
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EMOM 16
Odd: 5 Overhead Squats @ 80% 5rm
Even: 10 Ring-Dips
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Surprise Finisher ;)

Perjantai 22.08.2014

WOD

15minutes to establish a MAX Power Clean & Push Jerk (touch ’n go) Triple.
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EMOM 12
3 Power Cleans 60/40
6 Hand Release Push-Ups
9 Squats

Torstai 21.08.2014

Rest day
__________
Open-Gym 1630-1800
Tekniikka 1800-1915
Open-Gym 2000 saakka
__________
Tulossa FOAM ROLLER WORKSHOP jonka vetää RollerGuru Mikko Harju

Ilmoittautumiset ja speksit: http://www.crossfitkuopio.com/events/109029/foam-roller-workshop/

Keskiviikko 20.08.2014

WOD

Ft. Squat 5×5 @ 75% 1rm
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AMRAP 20
1…2…3…4… Squat Clean 2/3 1rm Clean
Run 400m

Tiistai 19.08.2014

WOD

Push Press 3×5 as heavy as possible.
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50 Strict Chest To Bar Pull-Ups for time. Everytime you come off from the bar, perform 3 Handstand Push-Ups.

Maanantai 18.08.2014

WOD

5x 3-Position Snatch. Floor, above knee, hips. Heaviest possible.
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AMRAP 15:
6 Box Jumps 30/24”
12 KB Swing 32/24
12 V-Ups