YGIG

4 x 1500m

@ -5sec 500m split time

Score: avg split time

12min amrap:
2-4-6-8-10.....

power clean 70/50kg
bar over burbee,

12min EMOM
1st. min 1 x Power Snatch + 1 x Overhead Squat
2nd. min 2 x Power Snatch + 2 x Overhead Squat
3rd. min 3 x Power Snatch + 3 x Overhead Squat
Back to 1+1, 2+2, 3+3 etc..

12 AMRAP

9 C2B
6 alt. Single hand devils presses
3 strict HSPU

22,5/15

Deadlift, 5 x 3 80 % of your 1 RM

Power Snatch + 2 x Overhead Squat

Work 10 minutes.

Hang Snatch Pull (above knee) + Hang Snatch High Pull (Above knee) + Hang Power Snatch (Above knee)

Work 10 minutes. Keep barbell close.

Snatch, 3sec pause at bottom 4x3x70%

Snatch 4x2x80% (No Pause)

CrossFit Espoo VS CrossFit 10K VS CrossFit Herttoniemi push up comp. Which gym gets most reps in a week!?

Write down how many push ups you did today. Do them right and with a good technique even tho this is a comp. Scailing is allowed if needed.

Movement standard

How to scale:

3 rounds
:45 plank hold
:45 alt leg v-ups
:45 side plank hold (right)
:45 alt leg v-ups
:45 side plank hold (left)
:45 alt leg v-ups
rest 1 min
You may use abmat under your elbow on side plank holds. Keep your lower leg knee extended if you are not able to maintain good body control during side plank hold.