MAANANTAI
\nClean Pull + Power Clean + Jerk
\n5x 1+1+1<\/p>\n
”Temppujuoksu” -muunnelma
\n10 Burpee
\n20 Plate Ground to Overhead
\n20 Burpee
\n5+5 KB Snatch
\n20 Burpee
\n10 Snatch
\n10 Burpee
\n8min cap<\/p>\n
TIISTAI
\n15min OTM
\n1: 20-40 Double Under
\n2: 5-10 Strict Pullup
\n3: 6-12 Pushup<\/p>\n
Parin kanssa
\n15min AMRAP
\n50 Situp
\n50 Ring Pushup
\n50 Ring Row
\n-Toistot saa jakaa miten haluaa<\/p>\n
KESKIVIIKKO
\nFront Squat
\n5 @ 65%
\n4 @ 75%
\n3 @ 85%
\n2 @ 90%
\n1 @ 95%
\n1 @ 100+%<\/p>\n
”V8” (rx 75\/52,5kg)
\n4 RFT:
\n8 Power Clean
\n8 Front Squat
\n8 Shoulder to Overhead
\n8min cap<\/p>\n
TORSTAI
\nShoulder Press 5×3<\/p>\n
21-15-9
\nSDHP
\nToes to Bar<\/p>\n
PERJANTAI
\nParin kanssa
\n30 Synchronized Burpee
\n50 Synchronized Air Squat
\n70 Wallball
\n90 Heavy KB Swing
\n70 Wallball
\n50 Synchronized Air Squat
\n30 Synchronized Burpee
\n35min timecap
\n(Synchronized = synkronoitu, yht\u00e4aikainen. Esim Burpeessa yht\u00e4 aikaa rinta maassa, yht\u00e4 aikaa hyppy yl\u00f6s)<\/p>\n
”Lankkuhelvetti” (12min)
\n0:20 ON
\n1:40 OFF
\n0:40 ON
\n1:20 OFF
\n1:00 ON
\n1:00 OFF
\n1:20 ON
\n0:40 OFF
\n1:40 ON
\n0:20 OFF
\n2:00 ON<\/p>\n","protected":false},"excerpt":{"rendered":"
MAANANTAI Clean Pull + Power Clean + Jerk 5x 1+1+1 ”Temppujuoksu” -muunnelma 10 Burpee 20 Plate Ground to Overhead 20 Burpee 5+5 KB Snatch 20 Burpee 10 Snatch 10 Burpee 8min cap TIISTAI 15min OTM 1: 20-40 Double Under 2: 5-10 Strict Pullup 3: 6-12 Pushup Parin kanssa 15min AMRAP 50 Situp 50 Ring Pushup…<\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-1014","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1014","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1014"}],"version-history":[{"count":1,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1014\/revisions"}],"predecessor-version":[{"id":1015,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1014\/revisions\/1015"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1014"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}