Author: aleksi

Clean & Jerk Technique

3-Position Clean
1-1-1-1-1

Behind the neck Jerk
1-1-1-1-1

On the minute for 10 minutes
1 Squat Clean
2 Jerk (50% 1rm)

For Time & Quality:

Row 1k
30 Push-Press 30% 1rm
20 Overhead Squat 30% 1rm
10 Burpee Pull-up

Snatch technique

3-Position Snatch
1-1-1-1-1

On the minute for 10 minutes,
2 Snatch (50% 1rm)

“Annie”

50-40-30-20-10
Double-under
Sit-up

Ilmoittaudu tästä Gymnastics -tunnille alkaen tiistai 4.9.12

For time and Quality:

8 Turkish Get-Up 24/16
2 Strict Toes 2 Bar
6 Turkish Get-Up 24/16
4 Strict Toes 2 Bar
4 Turkish Get-Up 24/16
6 Strict Toes 2 Bar
2 Turkish Get-Up 24/16
8 Strict Toes 2 Bar

Open Gym

Do a WOD from past week

Karjalan Kovin -CrossFit kilpailu tulokset

Pair WOD

5 Rounds:
30 m shuttle run

then,

12-9-6
6-9-12
Overhead Squat 65/45kg
Toes 2 Bar

Weighted Pull-up
4-4-2-2

“Fran”

21-15-9

Thruster 42,5/30kg
Pull-up

Compare your score

3 Rounds for time:

15 Hang Power Snatch 35/20
30 Double-Under
15 Ring Push-up

Push Jerk
3-2-1

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Aikatauluissa pientä lisäystä. Lisäksi Gymnastics alkaa taas ensi viikolla Alfalla. Nopeasti ja rohkeasti mukaan! Ilmoittautuminen löytyy kalenterista.

20:00 – 21:30 Gymnastics tiistai/torstai

Uusina tunteina keskiviikkoisin:

18:45 Support WOD
20:00 Beast Mode WOD

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