Deload week
For Quality:
10!
Push-up
Sit-up
Power clean 42,5/30
Late congratulation to assistant coach Juuso for passing his CrossFit Level-1
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010513 Keskiviikko
Alasali kiinni
Yläsali Open Gym
Late congratulation to assistant coach Gise for passing her CrossFit Level-1
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300413 Tiistai
Team “Whitten”
30 min AMRAP
22 KB Swing 32/24
22 Box Jump 60/50
400m Run
22 Burpees
22 Wall ball shots 20/14
Late congratulation to Coach Saara for passing her CrossFit Level-1
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290413 Maanantai
Deload week
OTM 8 min
Snatch complex @50%
Pause Snatch
Hang Snatch
Overhead Squat
Snatch Balance
Hinggis & Emppu
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280413 Sunnuntai
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270413 Lauantai
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260413 Perjantai
Pendlay Row
5-5-5-5
For time:
52,5/35 Shoulder press, 10 reps
52,5/35 Overhead squat, 15 reps
52,5/35 Push press, 20 reps
52,5/35 Front squat, 25 reps
52,5/35 Push jerk, 30 reps
52,5/35 Back squat, 35 reps
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250413 Torstai
Group “Cindy”
In a team complete “Cindy” for 40 min
5 Pull-up
10 Push-up
15 Squat
Juhis & Tuomo, “Nancy”
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240413 Keskiviikko
Back Squat
Find your 1 rm
4 Rounds:
7 Deadlift 135/90
14 Ring Push-up
Dan Bailey “Jackie”
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230413 Tiistai
“Nancy”
5 Rounds:
400m Run
15 Overhead squat 42,5/30
14 year old girl C&J 104kg
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