Category: Yleinen

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Yleinen

Perjantai 030212


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-Reebok CrossFit Turku weightlifting day-

Snatch

Clean & Jerk

Practice technique or find your Total on both lifts.
You can also brake the lifts into pieces and practice:

-Front squat
-OHS
-Snatch pulling
-Split snatch
-Clean pulling
-Split Jerk
-Push Jerk
-Power Jerk
-Behind neck jerk
-Snatch balance
-Dropping under the bar

etc.

On techcique go low on reps and many on rounds. (2-2-2-2-2-2-2-2-2-2-2-2)
Use light weight and concentrate on each lift.


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[youtube http://www.youtube.com/watch?v=Lqbu14xnQgs&w=420&h=315]
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Yleinen

Torstai 020212

Deadlift/mix grips and stand positions (tecnique)

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30 Handstand push-ups
40 Pull-ups
50 Kb swing (24kg/16)
60 Sit-ups
70 Burbees


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[youtube http://www.youtube.com/watch?v=9u1khTaPMFU&w=420&h=315]
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Yleinen

Tiistai 310112


Push press/Kb jerk (technique)

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Row 1000 m
6 min one hand long cycle (24kg /12)

( One hand switch allowed. When switching the hand kb must not touch the floor or stop moving.
You may only rest at the rack position and at the overhead hold if not then fail*)
* 30 burbees

burbees are done at the end of 6 min.


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[youtube http://www.youtube.com/watch?v=i6bjk_D2H5o&w=560&h=315]
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Yleinen

Maanantai 300112


Back squat (technique)

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“Choose The Load”
15-12-9

Back squat
T2B


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[youtube http://www.youtube.com/watch?v=HrX0ohmu1zw&w=420&h=315]
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Yleinen

perjantai 270112

“Day before”

15 min amrap

10 wall balls (20lb/14)
8 Hang squat snatch (45kg/30)
6 Hspu

Starter:

Before you start the exercise, you must jump 100 double unders.
Clock starts when you start jumping.


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[youtube http://www.youtube.com/watch?v=ng1rkNXyh0g&w=560&h=315]

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Yleinen

Torstai 260112

Deadlift 5-3-1

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“Deadlift this”
!10-9!

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (BW)

(At the beginning of each set of reps, you do 1 L-pull-up)


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[youtube http://www.youtube.com/watch?v=gZSst-g4aeo&w=420&h=315]

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Yleinen

Keskiviikko 250112


3 Rounds

50 Push-ups
50 Sit-ups
50 Squats

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[youtube http://www.youtube.com/watch?v=NeBrF-JwSZc&w=420&h=315]
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