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.

10 EMOM

1. 10-20 v-ups/tuck-ups/abmat sit-ups
2. 20-30 back extensions

EMOM 16

Min 1: Ski erg 15/12 cal ( alakerrassa soutu)
Min 2: Lateral Burpee over barbell 12 reps
Min 3: Kipping pull-up 10 reps (L2: C2B)
Min 4: Thruster 10 reps 42,5/30kg

3 rds with partner
both do 40 DU at the same time
Both do 7 floor press, ub set you go, I go.
20 toes to rings both 10 reps

Ergo conditioning week 1
3 rounds
1,5 min bike erg
1 min rest
1,5 min row erg
1 min rest

-goal of the workout is pacing, so you have to hold ave/500m & ave/1000m pretty close to same in every round. Reset the monitor on every round.
-bike rpm ~85-100
-rowing strokes 23-28 s/min

Partner Amrap 12

Both do one round of barbell complex:
6 hang power clean + 6 Front rack lunges steps (3/3)
Syncro bar over jumps 12 reps
Syncro V-up 12 reps

Max load 50/35kgs