MAANANTAI
\nSnatch 1RM<\/p>\n
4 RFT:
\n10 Shoulder to Overhead
\n20 Abmat Situp
\n10 Burpee
\n10min timecap<\/p>\n
Painonnostossa Rinnalleveto & Ty\u00f6nt\u00f6<\/p>\n
TIISTAI
\nShoulder Press
\n10 @ 60%
\n8 @ 65%
\n8 @ 70%
\n8 @ 75%<\/p>\n
Back Squat
\n10 @ 60%
\n8 @ 65%
\n8 @ 70%
\n8 @ 75%<\/p>\n
KESKIVIIKKO
\n30min OTM:
\n1: 6-12 Burpee – valitse m\u00e4\u00e4r\u00e4 jolla heng\u00e4styt, mutta et hapotu liiaksi
\n2: 6-12 Pullup
\n3: 6-12 Thruster
\n-Tarkoitus liikkua 30min, ei taistella henkens\u00e4 edest\u00e4.<\/p>\n
TORSTAI
\nClean 1 RM<\/p>\n
7min AMRAP:
\n14 Wallball
\n7 Heavy Russian KB Swing – silmien korkeudelle<\/p>\n
PERJANTAI
\n3:n joukkueissa:
\n7min AMRAP
\n50 Power Clean 50\/35kg
\n50 Power Clean 65\/42,5kg
\nMax reps Power Clean 80\/50kg<\/p>\n
-3min lepo<\/p>\n
7min AMRAP:
\n50 Abmat Situp
\n50 Knees to Elbow
\nMax reps Toes to Bar<\/p>\n
-3min lepo<\/p>\n
7min AMRAP:
\n50 Shoulder Press 35\/20kg
\n50 Push Press 50\/35kg
\nMax reps Jerk 65\/42,5kg<\/p>\n
-3min lepo<\/p>\n
7min AMRAP:
\n(Kyykyt r\u00e4kist\u00e4)
\n50 Overhead Squat 40\/30kg
\n50 Front Squat 70\/45kg
\nMax reps Back Squat 100\/60kg<\/p>\n","protected":false},"excerpt":{"rendered":"
MAANANTAI Snatch 1RM 4 RFT: 10 Shoulder to Overhead 20 Abmat Situp 10 Burpee 10min timecap Painonnostossa Rinnalleveto & Ty\u00f6nt\u00f6 TIISTAI Shoulder Press 10 @ 60% 8 @ 65% 8 @ 70% 8 @ 75% Back Squat 10 @ 60% 8 @ 65% 8 @ 70% 8 @ 75% KESKIVIIKKO 30min OTM: 1: 6-12 Burpee…<\/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-926","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"_links":{"self":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/926","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=926"}],"version-history":[{"count":1,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/926\/revisions"}],"predecessor-version":[{"id":927,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=\/wp\/v2\/posts\/926\/revisions\/927"}],"wp:attachment":[{"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=926"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.crossfitsln.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}