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
- 15/12 cal row
- 20 weighted box step up
- 16 Push-up
- 16 Db snatch
- Rest
BASIC- WOD
Metcon
OTM x 25
- 12/9 cal bike
- 14 box step up
- 9 Push-up
- 12 Db snatch
- 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