220424 MAANANTAI
25min AMRAP w/ partner
20 wall-ball shots 20/14
10 bar muscle-up
5 wall walk + burpees
split reps
230424 TIISTAI
6 rounds for repetitions
30s ski
30s rest
30s double kb hang c&j 24's/16's
30s rest
30s ski
30s rest
30s v-up
30s rest
240424 KESKIVIIKKO
Front Squat
4 x 8 @55% of your 1RM front squat.
Squat down slowly, stand up fast without a pause
in the bottom position, and pause for 3s in top position.
240424 KESKIVIIKKO
4 rounds w/ partner
20 db one arm hang squat clean 30/22.5
20 pistol squat
split reps
250424 TORSTAI
OTM 12
1. set of strict pull-ups (target 5-10)
2. set of db shoulder press (target 8-12)
3. rest
240424 TORSTAI
7min AMRAP
12 db one arm shoulder to overhead 22.5/15
8 db over burpee
260424 PERJANTAI
(no heels clean pull 2 x 5
muscle clean 2 x 5
paused power clean
3 x 3 (2s pause at knee & catch)
3 x 3 (2s pause at catch))
power clean
4 x 2 @70-85%
3 high box jump after each set
270424 LAUANTAI
CF quarterfinals event 1
4 rounds for repetitions
1min snatch 60/40
1min row (cal)
1min db box step-ups 22.5's/15's
1min rest
280424 SUNNUNTAI
"Morrison"
50 – 40 – 30 – 20 – 10
Wallball 20/14
Box jump 60/50
KB Swing 24/16