CrossFit Turku
SaliskaBailut laji 2:
Kaksi miestä ja kaksi naista suorittaa, jokainen yhden minuutin,
Max reps Ground to overhead
1 min 70kg
20 sec
1 min 70kg
20 sec
1 min 40kg
20 sec
1 min 40kg
2012 GAMES RADIO ARCHIVE
[youtube http://www.youtube.com/watch?v=oFmvYCC9REc&w=560&h=315]
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“Mash Party”
&
Tekniikkaklinikka
SaliSkabailujen Couplet lajit:
Laji 3
Kaksi naista suorittaa,
15-12-9-6
Front Squat 40kg
Toes 2 Bar
Laji 5
Kaksi miestä suorittaa joko,
15-12-9
Deadlift 120kg
Box Jump 70cm
tai
20-14-11-8
Deadlift 80kg
Box Jump 50cm
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4 x 10 Hollow body rocks
4 x 10 Arch rocks
4 x 10 Tuck crunch
Ring support holds ( Rings turned out) 4 x 15’s
Run 200m
15-12-9
Air Squat
Push-Up
Body Row
Run 200m
Reebok CrossFit Turku SaliSkabailu joukkueet:
Team 1
Mikko Wikman
Juha Heino
Riku Saarela
Olli Helttula
Saara Laaksonen
Heli Rikola
Heini Muukka
Team 2
Juuso Normio
J-P Korkiasaari
Kalle Lyyra
TJ Mannila
Sipola Johanna
Veera Kiiskinen
Claudia Ormeno Velasguez
Team 3
Juhana paloheinä
Visa Riihimäki
Tuomas Hinkkanen
Mikko Theman
Nanna Saadi
Sini Pokkinen
Anette Virtanen
Team 4
Niko Nieminen
Kim Forsman
Juho Koskela
Mikko Hallanoro
Emilia Leppänen
Aleksandra Järvinen
Katri Karvonen
Team 5
Atso Peter
Kalle Kulmala
Antti Pusa
Mauri Huunonen (Korvaaja tulossa)
Gisela Von Porat
Milla Pitkäaho
Lotta Stenholm
Team 6
Juha Sihvonen
Juho Vesterinen
Miikka eskola
Veli Iivanainen
Anna Hakunti
Essi Silvonen
Neppi Stenbäck
Karjalan Kovin 2012
[youtube http://www.youtube.com/watch?v=R6hIxvi-cMs&w=560&h=315]
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60 reps each
Back Squat (30/20kg)
Hang Power Clean (30/20kg)
Push Press (30/20kg)
Dead Lift (30/20kg)
“The harder you work, the harder it is to surrender.”
~Vince Lombardi~
[youtube http://www.youtube.com/watch?v=ilHRhAYS5d4&w=560&h=315]
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Open Gym
12.15-15.00
Tee Wod kuluneelta viikolta
THE GAMES WORKOUTS – INDIVIDUALS
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For Time:
50 wall ball (20/10lb)
40 Kb-Swing (24/16kg)
30 Box Jump (60/50cm)
20 Burbee
[youtube http://www.youtube.com/watch?v=Th-DIj1c7vs&w=420&h=315]
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Technique/Strength
Clean/Jerk
“The Hangover GRACE”
40 X Hang Power Clean & Jerk (50/35kg)
“When animals surrender they go lying on their back. From then on I decided I would never go lying on my back. It’s a sign of weakness and surrendering. I’m never lying on my back.” *Mikko Salo
[youtube http://www.youtube.com/watch?v=41MIY-gc2Ys&w=560&h=315]
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CrossFit Every Second Counts
[youtube http://www.youtube.com/watch?v=qamjWtJi0i8&w=420&h=315]
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Technique/Strength
Dead Lift
12 min AMRAP
Run 200m
10x Lift (20/10kg) plate ground to overhead
5x Dead Lift (105/70kg)
Heinäkuun On-Ramp Ryhmässä 1 on vielä yksi paikka jäljellä!
[youtube http://www.youtube.com/watch?v=6JgGPWoYXqk&w=560&h=315]
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3 Rounds:
1 min Back Extension
1 min Sit Up
1 min Double Under
Heinäkuun On-Ramp Ryhmässä 1 on vielä yksi paikka jäljellä!
*Nökö
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