http://opexfit.com/september-29-2014/

A1. PC x 1/FS x 8; rest 20sec
A2. MU cluster 2. 2. 2. 2; rest 10-20sec/rest 3mins x 3

B. emom – thruster 95/65# x 5 + 5-7 T2B – 6-8mins

3mins max wall balls 20/14# 10/9′ target
2mins max box jump sd 24/20″
1min max burpees

Notes:
– build per set for A1 record weights
– record rest times for clusters
– Compare max sets of jumps and burpees here: https://www.wodconnect.com/crossfit-central-helsinki/feed/2015-06-13

Front squats 10-8-5-5-3-3-3 @ 50-80%. 1,5-2 min rest between lifts.
- 3-5 min rest -
Good Morning 3 x 8-10 reps. 60-90sec rest.
- 3-5 min rest -
otm 10 of squat cleans @ 60-80%.
Miten meni?

In 6min, climb as high up the ladder as possible of C2B's/Pull ups
3-6-9-12-15-18....

Once you have to break up the reps start over at 3 reps and continue climbing again.

http://opexfit.com/september-22-2014/

A. Front squat build to a max

B1. BB front rack walk lunge 20 steps; rest 20sec build per set
B2. 15 T2B; rest 3mins x 3

10mins 85% effort
Run 200m
8 burpee box jump overs 20/24″

rest 3mins

10min 85% effort
10 KBS 2/1.5pd
10 Goblet squat 2/1.5pd
30 DU unbroken

Notes:
– Compare and enter Front Squat here: https://www.wodconnect.com/workouts/front-squat-1rm
- record absolute max on FS along with BS max
– sustainable pace for the 10min pieces

B.
Three rounds for time of:
400 Meter Run or 800 meter wattbike
20 Box Jumps (24″/20″)
10 Hang power clean (60%/max)

http://opexfit.com/september-15th-2014/

A. Back squat cluster 1. 1. 1. 1; rest 15sec/rest 3mins x 4

B1. BB on back rear foot elevated split squat @30X1; 6-8/leg; rest 20sec
B2. amrap CTB chin ups; rest 3mins x 3

C. 30 man makers 40/25#/arm every min complete 4 burpees – for time

10mins 85% effort
Row 200m
bear crawl 20m
rest 3mins
10min 85% effort
HS walk 15ft
5 SC 155/105#
FW 30m 100/70#/arm

Notes:
– build per set on squat clusters
– focus on tempo for RFESS
– if less than 10 CTB do 2-3sets in cluster form rest 15sec btw ctb sets
– work on sustainable pace for 10min work

AMRAP 10min:
10 Power snatch (42.5/30kg)
15 cal Row

this is for quality. 5-7 t2b, strict or kipping, no shit reps.

5 x 8-12 HSPU rest as needed

Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con

For Time
21-15-9
Calories on Assault AirBike
Thrusters 95/65lbs
Chest-to-Bar Pull Ups

5b. Gymnastics

Every :20 until failure
1 Strict Weighted Pull Up @ 100% 3RM.
Do not do more than 30 reps.