220124 MAANANTAI
Power snatch
3 x 3 @70-85%
220124 MAANANTAI
20 rounds (you go, I go)
1 power snatch 80/55
3 box jump 75/60
5 wallball 20/14
both do 20 rounds
230124 TIISTAI
Deadlift
20 reps @50% 1rm + 15-25g
(add 2,5-5kg to last week)
then 3 x 10 (same weight)
OR 4 x 10 reps
230124 TIISTAI
3 rounds
6-10 barbell rollouts
15 barbell side bends
30+30s side plank hold
rest as needed
240124 KESKIVIIKKO
3 rounds
1min ski
1min pull-up
1min ski
1min db one arm hang squat clean 22.5/15
2min rest
250124 TORSTAI
(OTM 8
1. 6+6 db one arm shoulder press
2. 8-12 ringrow)
4 rounds
90s AMRAP
6 ring dip
9 v-up
12 back extension
90s REST
260124 PERJANTAI
(3 sets:
4 tall clean + 4 seated box jump
rest 2min between sets
3 sets:
2 squat clean with 2s pause on catch @60-70%
rest 2min between sets)
Find daily max in 10min:
1 squat clean + 1 front squat
270124 LAUANTAI
"CF Open 20.1"
For time
10 rounds
8 ground to overhead 42,5/30
10 bar over burpee