14.5 Tiistai

Strict Pull Up 8 x 5 *jos leuat hallussa Segmented Pull Up Chin Over Bar Hold Partial Pull Ups *oman tason mukaan eteenpäin vientiä   Metcon 3 RFT 20 KB Snatch  20 Box Jump 20 T2B      

Open 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up…

Kevyt viikko Clean & Jerk technique Pause Front Squat 3×5 – 5s stoppi pohjassa

Front Squat 4×4@80% *rest 2 min 2×6+6 Front Rack Lunge @mod heavy Metcon For Time 100 Burpee

0 – 15 min 18 / 15 Cal Erg 15 Air Squat 12 Sit Up 9 Burpee 15 – 20 rest 20 – 35 21 / 18 Cal Erg 5 x ”Bear Complex” @50-60% Press painosta 1 Bear Complex = 1 Power Clean + Front Squat + 1 Push Press + 1 Back Squat +…

HOX! LAUANTAINA JOULUSPESIAALI 10 -12 Eli vain yksi lähtö 10 eteenpäin OTA OMA REPPU MUKAAN JOS ON! Perjantai Parimetcon 8 x 3 Min Amrap 1 min rest Osio 1 3 min amrap 3 Hang Power Clean 3 Front Squat 3 STOH 1 min rest Osio  2 3 min Amrap 6 Burpee 6 Heavy  KB Swing…