Jos treenasit niin mitä teit?

A.
2 rds:
60s. Row
12 Air squat
9 Ring row
6 Push up

2 rds:
5-8 Deadlift
5-8 Hang Power clean
5-8 Front squat
5-8 Press

Mobility:
- Lunge complex
- Shoulder pump
- Pigeon stretch
- Couch stretch

B.
Power clean:
5x3
@67-82%
Rest 2-3min.

C.
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches

Rx: 50/35kg
Masters: 45/32.5kg
Scaled: 40/30kg

4 times eight

MOBILITY 30MIN (WHOLE BODY)

For Time:

50 Box Jumps (60/50cm)
50 Jumping Pull-ups
50 KB Swings 16/12kg
50 Walking Lunges
50 Knees to elbows
50 Push Press (20/15kg)
50 Back extension
50 Wallball (20 lbs/14 lbs)
50 Burbee
50 Double unders

TC: 40min

5-10min Row/Airbike/Bike
Then 3 rounds:
3+3 DB Hang Power Clean&Jerk
3+3 Lateral Goblet Lunge video
3+3 DB Windmill video
10 Hollow Rock

---

Thoracic Flow video

Treeni selviää tarkemmin salilla ja on skaalattavissa kaikille 🎅🏽🤶🏼

Lämmittely:

10 x takakyykky
10 x pystypunnerrus
10 x etukyykky
10 x raakarive riipusta
10 x vauhtipunnerrus
10 x tempausveto
10 x korkea tempausveto
10 x raakatempaus
10 x valakyykky

Takakyykky

10x50%, 8x60%, 5x70%, 3x75%, 3x80%, 2x85%, 2x90%, 1x95%, 3-5x max

(haetaan ykkösmaksimi)

Vauhtipunnerrus

8x50%, 6x60%, 5x70%, 3x75%, 3x80%, 2x85%, 2x90%, 1x95%, 3-5x max

(haetaan ykkösmaksimi)

20 minuutin kuntopiiri

5 raakarinnalleveto TnG x 50-70%
20 vatsaa
5+5 Tuulimylly
10 yleisliike

10 min AMRAP

10 BAR MUs

15 T2B

10+10 kb snatches 24kg/16kg

5 rounds
15 x Jumping Squats with full power
15 x Pushups with 2 second negative*
1 x Stairs
10 x Strict Pull Ups with 2 second negative*

*If scaling, must keep the tempo

• 40:00 cap

This workout commemorates Robin T reaching 1000 workouts at CrossFit Central Helsinki! Thanks for the amazing commitment Robin!