MAANANTAI
\nOpen 18.4
\nDiane
\n21-15-9 reps of:
\n Deadlifts, 225 \/ 155 lb.
\n Handstand push-ups
\nThen,
\n21-15-9 reps of:
\n Deadlifts, 315 \/ 205 lb.
\n 50-ft. handstand walk after each set<\/p>\n
TIISTAI
\nSnatch + Overhead Squat
\n-Kiipe\u00e4 tuntuman mukaan raskaaseen, mutta pid\u00e4 tekniikka kasassa. Paljon nostoja!<\/p>\n
7min AMRAP
\n10 Power Snatch 30\/20kg
\n10 Bar Over Burpee<\/p>\n
KESKIVIIKKO
\nEvery 2min for 6 rounds
\n6 Front Squat 60-65% + 5-10kg<\/p>\n
3x
\n8+8 KB\/DB Bent Row (2s nosto, 2s pito rintaa vasten, 2s alaslasku)
\n-60s lepo
\n8+8 Bulgarian Split Squat
\n-60s lepo<\/p>\n
2x
\n40-60s Ring Plank
\n-60s lepo
\n40-60s Chinese Plank
\n-60s lepo<\/p>\n
TORSTAI
\nHandstand<\/p>\n
21min OTM
\n1: 45s Erg
\n2: 3-5 Strict Pullup
\n3: 8-12 Pushup on Dumbells\/KBs (2s alas, 1s ala-asennossa, 2s yl\u00f6s, 1s yl\u00e4asennossa)<\/p>\n
PERJANTAI
\nParin kanssa
\n100 Double Under (50 per hl\u00f6, mutta voi tehd\u00e4 lyhyemiss\u00e4 p\u00e4tkiss\u00e4.)
\n200 KB Swing
\n80 DU (40+40)
\n150 Box Over Jump
\n60 DU (30+30)
\n100 Burpee
\n40 DU (20+20)
\n50 Thruster 45\/30kg
\n20 DU (10+10)<\/p>\n","protected":false},"excerpt":{"rendered":"
MAANANTAI Open 18.4 Diane 21-15-9 reps of: Deadlifts, 225 \/ 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 \/ 205 lb. 50-ft. handstand walk after each set TIISTAI Snatch + Overhead Squat -Kiipe\u00e4 tuntuman mukaan raskaaseen, mutta pid\u00e4 tekniikka kasassa. Paljon nostoja! 7min AMRAP 10 Power Snatch 30\/20kg 10 Bar Over Burpee KESKIVIIKKO…<\/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-1274","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1274","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=1274"}],"version-history":[{"count":1,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1274\/revisions"}],"predecessor-version":[{"id":1275,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/1274\/revisions\/1275"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1274"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1274"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1274"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}