050224 MAANANTAI
CF Open 19.4 (modified)
For total time:
3 rounds of:
10 power snatch 42.5/30
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 burpees
060224 TIISTAI
Deadlift
20 reps @50% 1rm + 17,5-30g
(add 2,5-5kg to last week)
then 3 x 10 (same weight)
OR 4 x 10 reps
060224 TIISTAI
4 rounds with partner
10 front rack reverse lunges 50/35
15 weighted sit-up 20/14
rest while partner completes a round
070224 KESKIVIIKKO
8min AMRAP
19 cal row
19 wallball 20/14
070224 KESKIVIIKKO
8min AMRAP
14 chest to bar pull-up
14 box over jump 60/50
080224 TORSTAI
(4 x 3-6 pike push-up)
10 rounds for time:
10 push-ups
5 single-arm KB push jerks, right 24/16
5 single-arm KB push jerks, left 24/26
10 KB sumo deadlift high pulls 24/16
090224 PERJANTAI
OTM 10
3 power clean @75%
rest 2min then
every 30s for 10 rounds: 1 power clean @85%
3 rounds
5 tempo front squat @50% (slow down, 2s pause, fast up)
15 russian twist
10+10 side plank dips
rest about 2min between rounds
100224 LAUANTAI
5 rounds for time with a partner:
50/40 calorie row
10 wall walks
– One person works at a time.
– Split the work as needed.