Weightlifting CF Espoo

Lauantain painonnostotunti Espoossa

Chin up

4 x E2MOM
2+2 chin up
– leave 2-3 reps in the tank
– ensin kaksi toistoa 00:00min kohdalla ja sitten kaksi 00:30min kohdalla, loppuaika lepoa

Floor press

4 x E2MOM
8-10 double db/kb floor press

– leave 1-2 reps in the tank

Liikepari

EMOM6:
1. 8-10 double db/ plate upright row
2. 8-10 double db/ plate bent over reverse fly

Double AMRAP

AMRAP4:
1, 2, 3… pull up/c2b/muscle up
20 DU / 40 SU

• 2 min rest

AMRAP4:
2, 4, 6… t2b/leg raise/knee raise
4 burpee to target