Maanantai
WOD
Pre-workout
Every 2:00 for 5 sets:
1 squat clean
1 pause front squat
1 front squat
*Build in load as mechanics allow.
For time:
Rx
24-18-12
Toes-to-bars
12-9-6
Front squats (92,5/60 kg)
Scaled 1:
15-12-9
Toes-to-bars
12-9-6
Front squats (70/47,5 kg)
Scaled 2
For time:
15-12-9
Hanging knee raises
12-9-6
Front squats (40/30 kg)
*Cap 10min
Toes-to-bars in 4 sets or less; 24 reps in 2:00 or less.
Front squats in 3 sets or less; 12 reps in :90 or less.
Descending couplet with heavy loading to support June’s heavy lifting focus.
Tiistai
WOD
For time:
Rx:
30m Handstand walk
1,000m row
30 handstand push-ups
1,000m row
10 wall walks
1,000m row
Scaled 1
Spotted handstand walk (15m)
1,000m row
30 handstand push-ups to a abmat
1,000m row
10 partial wall walks
1,000m row
Scaled 2:
Wheelbarrow walk (10m)
700m row
20 pike push-ups
700m row
10 inchworm + push-ups
700m row
Target time: 16:00-22:00.
Handstand walks in 1:00-3:00.
Handstand push-ups in 1:00-3:00.
Wall walks in 1:00-3:00.
Each row in 3:30-5:00.
Keskiviikko
WOD
//HEAVY DAY
Rx
5-3-3-1-1-1
Deadlift
“4min
Scaled 1
Same as rx
Scaled 2
5-5-5-3-3-3
Deadlift
Torstai
WOD
CrossFit Mikkelin perinteinen juhannus Kelly.
Huom! Wod 75min!
Startit 9.30 / 15.30 / 16.45 / 18.15
“Kelly”
Rx
5 rounds for time:
400m Run
30 Box jump (60/50)
30 wallball (9/6)
*no cap
Scaled 1:
5 rounds for time:
400m run
30 box step up
30 wallball (6/4)
Scaled 2:
4 rounds for time:
400m run
20 box step up
20 wallball (6/4)
Perjantai
Hyvää juhannusta!
(Ei ohjattuja tunteja)
Lauantai
Hyvää juhannusta!
(Ei ohjattuja tunteja)
Sunnuntai
Hyvää juhannusta!
(Ei ohjattuja tunteja)