Keskiviikon CrossFit A. Pull-up clinic Take 15 minutes to practice good, efficient pull-up mechanics, or learn progression to attaining your first pull-up B. For time: 7 rounds 7 HSPU 7 Burpees 7 Ring dips 7 Pull-ups

Tiistain CrossFit OTM 12min 2 Cluster Rest exactly 5 min EMOM 12 min 20 DU's max reps push-ups

Maanantain CrossFit A. In 18-20 minutes, work up to a 1-RM Power Clean Suggested loading pattern: 50% of 1-RM x 3 reps 65 % of 1-RM x 2 reps 75% of 1-RM x 2 reps 85% of 1-RM x 1 rep 90% of 1-RM x 1 rep 95% of 1-RM x 1 rep More than 100% of 1-RM x 1 rep More than 100% of 1-RM x 1 rep B. For time: 5 rounds 62,5/45 kg Power Clean x 5 reps 60/50 Box Jumps x 10 reps

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Indoor Cycling-maraton poljetaan HUOMENNA 2.4. klo 12-15! Tämän jälkeen on hyvä olo taattu 💪🏼🚴🏻‍♀️ vielä ehdit mukaan!

Lauantain CrossFit In teams of three, AMRAP 15min: Wall Ball Shots 10 Push-Ups 10 Rest EXACTLY five minutes, and then AMRAP 15min: Pull-Ups 5 Burpees 10

Perjantain CrossFit A. Three sets of: Bulgarian Split Squat x 8-12 reps Rest 30 seconds 60 second Handstand Hold Rest 3 minutes B. "Annie” 50-40-30-20-10 DU`s Sit-Ups

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Olethan valmistautunut jo..?! Jo perinteeksi muodostunut SPINNING MARATON - kolme hikistä ja mahtavaa tuntia koittaa jälleen sunnuntaina 2.4.2017 klo 12-15 Tule testaamaan ja kokemaan mahtava fiilis mukavassa seurassa!

Torstain CrossFit A. Five or Six sets of: Shoulder Press *Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight B. “Lucky Sevens” AMRAP 7 min: 7 Box Jumps 7 Burpees 7 Kettlebell Swings (24/16 kg)

Keskiviikon CrossFit A. Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM deadlift B. Every four minutes, for a total of six sets, complete the following as quickly as possible: Deadlift x 3 reps (use approximately 85% of your 1-RM) Box Jumps x 12 reps Row 200 Meters

Tiistain CrossFit A. Take 12-15 minutes to work on technique and build to a heavy, but not necessarily 1-RM Split Jerk B. For time: 3 rounds 62,5/45 Thrusters x 10 reps 32/24 kg Kettlebell Swings x 15 reps Pull-Ups x 20 reps

Maanantain CrossFit A. Five sets of: Power Clean x 1.1.1(rest 10 seconds between singles) Rest 20 seconds Tall Box Jumps x 5 reps Rest 3 minutes B. Every three minutes, for a total of five sets, complete the following: Power Clean x 6 reps (use 75-80% of weight used for three singles) Hand-release Push-Ups x 12 reps DU´s 30 reps

Perjantain CrossFit For time: 5 rounds Row 300 Meters 50 DU´s 15 Toes to Bar Rest 3 minutes