Crossfit Journal

Wodit 9.-15.3.

08.03.2020

Viikon Wodit

9.-15.3.2020

MAANANTAI

Easy pace:

50min

```
Ergo
```
```
Jump rope
```
```
Box over
```

```
Ergo
```
```
Medball clean
```
```
Turkish get up
```

```
Ergo
```
```
1 leg V-up
```
```
Flamingo
```

```
Ergo
```
```
1 leg superman
```
```
Sandbag carry
```

TIISTAI

Snatch technique

KESKIVIIKKO

Kehonhuolto

Rästi-wod klo 17.00 (la, su, ma)

TORSTAI

35min easy pace

```
Viivajuoksu
```
```
1 hand Kb swing 10+10
```
```
Abmat sit up 15
```
```
Table extension 10
```
```
Back squat + sots press 10
```
```
Alitus 20
```

PERJANTAI

Front Squat

3x10 (90% effort)


Push Press

3x10 (90% effort)


Thruster

3x 10 (90% effort)

LAUANTAI

Ring MU technique


6x ot3m

1. 12 wallball

6/4 pull up

4 devils press 2x17,5/12,5



2. 8/6 cal row

6 t2b

4 thruster 42,5/30

SUNNUNTAI

Kehonhuolto

Rästi-wod klo 15.00

*** Tekniikassa: Rope climb & Handstandpush-up