"Lynne"
Five rounds:
- Bodyweight bench press max reps
- Pull-ups max reps
Score is total reps
Apr 202018
Apr 192018
Rest day
Rest day: Recovery work and mobility
Konalassa on perjantaisin ollut ohjelmassa Endurance-tunti, joka otetaan myös Espoon ohjelmistoon perjantain klo 18-19 open gymille.
Endurance -tunnin tavoitteena on parantaa aerobista kapasiteettia lajinomaisesti. Tunnilla tehdään tavoitteen mukaisia harjoituksia intervalleista pidempiin kuntoharjoitteisiin. Tunti sopii kaiken tasoisille CrossFit -atleeteille harrastajista kisaajiin, jotka haluavat parantaa sitä paljon puhuttua KONETTAAN. 
👀
Endurance -tunnin voi hyvin yhdistää salin ohjelmointiin päivän treeninä.
ÄLÄ KUITENKAAN UNOHDA PITÄÄ RIITTÄVÄSTI LEPOPÄIVIÄ!
Endurance week 16/2018
RUN
1000m mod pace
400m fast pace
800m mod pace
300m fast pace
600m mod pace
200m fast pace
-rest 3min btw efforts
Apr 182018
Apr 172018
Back Squat 5 x 10
- controlled eccentric
- rest 3min between sets
- Enjoy the burn!
Poor man's Kilimanjaro simulator
3 rounds of
30+30m heavy suitcase carry
30s hollow hold
30 mountain climbers
rest as needed between rounds
Apr 162018
1RM Snatch Balance
Find your 1RM snatch balance for the day
Apr 152018
Rest day
Rest day: Recovery work and mobility
Apr 142018
A longer one
2 rounds for time:
- 20 front squat 60/42,5kg
- 30 db snatch (pick weight)
- 20+20 walking lunge with 20/15 plate overhead
- run 1,6km
- rest 2min
Apr 132018
Narrow grip bench press 5 x 8
Narrow grip bench press 5 x 8
– Rest 3 minutes between sets
– Spot your partner
Row to Cindy
16 mins with a partner
- Row 2000m
- Amrap of Cindy for the rest of time
Cindy is
– 5 pull-ups
– 10 push-ups
– 15 air squats
You can split the workout with your partner anyway you like, but you must row the 2K first.
Apr 122018
Rest day
Rest day: Recovery work and mobility
Apr 112018
Power clean triples
Power clean triples for 10 rounds. One set every 90 seconds.
Running! (and some other stuff)
15min AMRAP of:
- 5 strict pull-ups
- 10 double KB push press (pick weight)
- 200m run