Power Jerk / Push Jerk
5-5-5-3-3
4 Rounds:
400m Run
40 Double-under
20 Burpee
Arm Speed in the Jerk with Coach Burgener
Categories
Category: Yleinen
Categories
250814 Maanantai
Front Squat
1*5 @60%
1*5 @65%
1*5 @70%
1*5 @75%
On the minute for 16 minutes:
2 Snatch @60%
SaliskaBailut 2014
Categories
230814 Lauantai
DELOAD WEEK
Technique:
Rope climb
Team WOD:
15 Rope climb
100 Air squat
100 Push-up
100 Sit-up
Juho & Nea @SaliskaBailut 2014
Categories
220814 Perjantai
DELOAD WEEK
Technique & Drills:
Clean & Jerk
Annika H. @SaliskaBailut 2014
Categories
210814 Torstai
DELOAD WEEK
Technique:
Muscle-up
Couple row:
4 min Row
3 min Row
2 min Row
1 min Row
Sanna L. @ SaliskaBailut 2014
Categories
200814 Keskiviikko
DELOAD WEEK
Technique:
Kipping/Pull-up/Toes to bar
5 rounds:
30s 0n 30s off,
Wallball 20/14
Toes to bar
Box Jump 24″/20″
Karjalan Kovin silver medalist @Masters 50+ Jack Lange
Categories
190814 Tiistai
DELOAD WEEK
Technique:
Handstand push-up
OTM 16
Odd: 5 Handstand push-ups
Even: 30 Double-under
Emilia Leppänen back to back Karjalan Kovin champion
Categories
180814 Maanantai
DELOAD WEEK
Snatch technique drills
OTM 12
1min 15 Cal row
2min 15-30s Handstand hold
3min 10 Pull-up
4min 15 Swing 24/16
Team RCFT in Karjalan Kovin 2014, top left Lauri A., Juha S., Rami J., Jack L. Bottom left Emilia L., Anna M. and Kaisa N.
Categories
160814 Lauantai
Weighted dip
find 5 rep max
For time:
50 Power Snatch 35/20
50 Pull-up
30 Power Snatch 35/20
30 Pull-up
20 Power Snatch 35/20
20 Pull-up
Legacy
Categories
150814 Perjantai
Back Squat
1*4 70%
1*4 75%
1*4 80%
1*4 85%
For time:
300m Run
15 Hang Squat clean 50/35
300m Run
12 Hang Squat clean 50/35
300m Run
9 Hang Squat clean 50/35
300m Run
Sandbag sprint @SaliskaBailut 2014