Posts Tagged ‘Power Clean Barbell’

A) For Load

7 rounds of

1 x Power Clean Barbell

1 x Front Squat Barbell

1 x Squat Clean Barbell

rest

B) For Time

50 x Broad Jump

 

Workout Notes:

- Front squat immediately follows the power clean (i.e. weight stays on the shoulders).

- Broad jump distance will be discussed at the gym.

General Notes:

- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.

- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping rope available now! To buy this stuff please contact us!

A) For Quality

5 x 3-position Power Clean Barbell (mid thigh, knee, floor).

B) For Time

5 rounds of

5 x Front Squat barbell

5 x High Box Jump

Notes:

-Saturday 8am class is not available for the the week as we focus on the CrossFit Open.

-Join us this Saturday’s special class at 10am for the CrossFit Open Competition Workout. Register (it’s free), from HERE. All welcome and please bring a good attitude and loud voice to cheer each other on!

-We have a special CrossFit nutrition and performance seminar coming on April 21st! Details HERE.

-We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands, shakers and Finnish made recovery protein.

Sonja the Serious!

A) For Quality and Load

Build to a heavy single on the Power Clean Barbell or Squat Clean Barbell.

B) On the Minute

15 rounds of

3 x Power Clean Barbell

Bridge up on Friday morning with Simo.

A)

Squat Snatch Barbell drills.

B) For Load:

Deadlift Barbell (Snatch Grip). Warm-up, then 5-5-5.

C) On the Minute:

10 Rounds of

1 x Power Clean Barbell (hang)

4 x Push Jerk Barbell

Notes:

  1. Gym closed this Saturday. We’ll be here at the Finnish CrossFit Championships in Pori. Details HERE. Anyone who is interested to watch, please let us know!

Kettlebell Swing action from last week!

A) 

Deadlift Barbell. Build to a heavy set of 5 reps with great form.

B) On the Minute:

10 rounds of

1 x Power Clean Barbell (Hang)

4 x Front Squat Barbell

Notes:

  1. Remember our Mustekala rule!
  2. Australian Rules Football is in Finland. Training for the 2012 season begins this Sunday. Details HERE.
  3. Finnish CrossFit Championships in Pori. Details HERE. Anyone who is interested to watch, please let us know!

Sonja climbing high!

A) Introduce:

Clean other (sandbag, kettlebell, medicine ball), Box Jump.

B) For time:

10,9,8,7,6,5,4,3,2,1 reps of

Power clean barbell, (hang)

Sit-up

Notes:

  1. We have memberships still available for January. All welcome to start now. After January new members are required to attend an On Ramp course before joining regular classes.
  2. Details of the Finnish CrossFit Championships in Pori HERE. Anyone who is interested to watch, please let us know!

Week one action!