Viikon Wodit

Maanantai

WOD

Strength

4 sets of:
6 Strict pull-up
6 Box dip

*Rest 2min between sets
*No long rest between pull-ups and dips. After the sixth pull-up shake the hands and start doing dips.

 

Metcon

4min amrap
40 Air squat
Max reps hspu

3min amrap
30 Box step up
Max reps toes to bar

1min amrap
Max reps Burpee to target

*There is no rest between amraps.

 

BASIC- WOD

Strength


4 sets of:
8 Ring row
6 Box dip feet on a ground.

*Rest 2min between sets

 

Metcon

 

4min amrap
40 Air squat
Max reps push-ups

3min amrap
20 Box step up
Max reps hanging knee raises

1min amrap
Max reps Burpee

*There is no rest between amraps.

 

ENDURANCE

Ergoilla

3 rounds of:
2min VK2
3min Easy (pk sykealue)

3min rest:

2 rounds of:
4min VK2
2min Easy (pk sykealue)

 

Tiistai

WOD

Metcon

10 rounds for time:

30 Double under
3 Deadlift (142,5/92,5kg)

*Cap 13min

BASIC- WOD

 

Metcon

10x ot90sek

5 Sumo deadlift
40 Single under

Painonnosto:

Rinnalleveto ja työntö tekniikkaa

Keskiviikko

WOD

Metcon

OTM x 25

  1. 15/12 cal row
  2. 20 weighted box step up
  3. 16 Push-up
  4. 16 Db snatch
  5. Rest

 

BASIC- WOD

Metcon

OTM x 25

  1. 12/9 cal bike
  2. 14 box step up
  3. 9 Push-up
  4. 12 Db snatch
  5. Rest

 

GYMNASTICS

Kipping stuff

 

ENDURANCE

Vain Maanantain endu

Torstai

9.30 Recovery-Wod

16.00 Rästi-wod *vain perjantain spessu!!!!
17.00 Recovery-Wod
17.00 Painnonnosto
18.15 Endurance
19.15 Recovery-Wod

 

RECOVERY-WOD

Part 1
10min easy row / bike / ski

Part 2
Shoulder strength and  mobility

Part 3:
Overall mobility

 

ENDURANCE

“Filthy fifty”

For time:

50 Box jump
50 Jumping pull-up
50 Kb- swing
50 Lunge steps
50 Knees to elbows
50 Push-press (20/15)
50 Good morning (20/15)
50 Wallball
50 Burpee
50 Double under

Cap: 30min

 

PAINONNOSTO
Tempaus tekniikkaa

Perjantai

SPESSU PÄIVÄ JA SPESSU WODI!!!

CrossFit Mikkeli avasi ovensa 11.10.2014
Eli tänään on virallinen syntymäpäivä…
Synttäreitähän juhlitaan 2.11. Gaala-illassa jonne kaikki on tervetulleita (lähes pakotettuja)

”10 years of CrossFit Mikkeli”

10 rounds for time:

11 Clean & jerk
10 Bar over burpee
14 Cal Row (or any machine)

*Rx 50/35kg
*No time cap

 

Lauantai

WOD

Strength

Back Squat

2sets of:
3 reps, with 3 sek tempo down and bottom

2sets of:
6 reps with no tempo (use same weight)

“3min

Metcon

For time:

25 Wallball
25 Sit-up
25 Pistol squat
25 Sit-up
50 Box jump
25 Sit-up
25 Pistol squat
25 Sit-up
25 Wallball

*Cap 15min

 

Sunnuntai

Omatoimiperuskunto

Tulee ennen sunnuntai aamua

Ajankohtaista