MAANANTAI
\nPause Snatch
\n6×2<\/p>\n
12min AMRAP
\n30 KB\/DB Snatch
\n30 Box Over Jump
\n30 Air Squat<\/p>\n
TIISTAI
\nStrict Pullup
\n90s Max reps
\n90s lepo
\n60s Max reps
\n90s lepo
\n30s Max reps
\n90s lepo
\nMax unbroken reps<\/p>\n
5 RFT:
\n20 Situp
\n15 Burpee (ei hyppy\u00e4)
\n10 Toes to Bar
\n5 Target Burpee to Pullup Bar
\n16min cap<\/p>\n
KESKIVIIKKO
\nEvery 2min for 6 rounds
\n6 Front Squat @ 60-65% + 2,5-7,5kg<\/p>\n
16min OTM
\n1: 5 Touch ’n go Power Clean
\n2: 15 KB Swing 32\/24kg <\/p>\n
TORSTAI
\nStrict HSPU
\n90s Max reps
\n90s lepo
\n60s Max reps
\n90s lepo
\n30s Max reps
\n90s lepo
\nMax unbroken reps<\/p>\n
4 kierrosta ilman kelloa
\n6+6 1-leg Cross Deadlift (kuula ristikk\u00e4isess\u00e4 k\u00e4dess\u00e4, kosketus jalan ulkosyrj\u00e4n puolelle)
\n6+6 1-Arm Seated KB\/DB Press
\n20-30 1-leg V-Up (vuorojaloin)<\/p>\n
Weighted Plank 3x 1min
\n-Vapaa lepo<\/p>\n
PERJANTAI
\n30min AMRAP parin kanssa<\/p>\n
300 Double Under
\n100 Thruster 30\/20kg
\n100 Wallball (ei partner wallball)<\/p>\n
10 kierrosta, 1 vuorotellen (5\/l\u00e4rvi)
\n3 Power Snatch 50\/30kg
\n10 Box Jump 60\/50cm<\/p>\n
Loppuajan AMRAP
\n3 Pullup
\n6 Pushup
\n9 Air Squat
\n-1 kierros vuorotellen<\/p>\n","protected":false},"excerpt":{"rendered":"
MAANANTAI Pause Snatch 6×2 12min AMRAP 30 KB\/DB Snatch 30 Box Over Jump 30 Air Squat TIISTAI Strict Pullup 90s Max reps 90s lepo 60s Max reps 90s lepo 30s Max reps 90s lepo Max unbroken reps 5 RFT: 20 Situp 15 Burpee (ei hyppy\u00e4) 10 Toes to Bar 5 Target Burpee to Pullup Bar…<\/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-1260","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1260","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=1260"}],"version-history":[{"count":1,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1260\/revisions"}],"predecessor-version":[{"id":1261,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1260\/revisions\/1261"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1260"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1260"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1260"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}