A.
Three sets of:
Front Squat x 6 reps @ 31X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Two sets for times of:
Row 500 Meters
40 Push-Ups
20 Toes to Bar

Rest 4-5 minutes between sets.

http://opexfit.com/october-3-2014/

10min 80-90% effort
25 DU
Row 150m
4 HSPU

rest walk 5mins

10mins 80-90% effort
5 SA DB thruster 40/20# left
5 SA DB thruster 40/20# right
5 CTB chin ups
8 GHD situp

rest walk 5mins

10mins 80-90% effort
Run 200m
5 clean and jerk 115/75#
10 walking lunges

Notes:
– proper aerobic wamup
– work on pacing through the 10min efforts keeping them sustainable
– should not reach efforts that force poor form
– stay aware of breathing and muscle fatigue – record the time you notice changes during the 10mins

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

4a. Met-Con
3 Rounds
16 Single arm dumbbell squat snatch 70/50lbs
Run 400m

4b. Bitch Work
5 Rounds
1 Minute max burpees
1 Minute max effort swim
Rest 1 minute

4c. Accessory
Accumulate 4 minutes of lunge holds per leg.
Switch leg each time you need to rest. Both legs should be close to 90 degrees between upper and lower leg, knee should be an inch or two off the ground.

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