301224 MAANANTAI
On the minute for 35min
1. 15/12 cal ski
2. 15 goblet squat 32/24
3. 15/12 cal ski
4. 15 toes to rings
5. rest
311224 TIISTAI
Thruster
3 x 5
311224 TIISTAI
"Fran"
21 – 15 – 9
Thruster 42,5/30
Pull-up
020124 TORSTAI
(OTM 8:
1. 4-8 strict toes to bar
2. 20-40 crossover jumps)
For time:
Accumulate 6:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 100
double-unders and 30 V-ups.
030124 PERJANTAI
hang muscle snatch
3 x 3 @30-40%
hang power snatch
4 x 2 @60-70%
hang squat snatch
5 x 1 @75-85%
Overhead squat
4 x 4 @70-80% of 1rm ohs
040124 LAUANTAI
"CF Open 22.2"
For time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
deadlift 100/70 (scaled 60/42,5)
bar facing burpee (scaled may step over the bar)
(5 rounds
20s hollow hold
20s arch hold
20s rest)