"Best workout ever" -pääkeisari

AMRAP 20
First 10 minutes AMRAP snatch 70/50kg
Second 10 minutes AMRAP clean&jerk 70/50kg

Rest & Recover

1 Set For Reps:

Max Strict Pull Ups

4x6 @75-80%
Rest 2min.

E3M x 4

10-8-6-4 V.3

Sarjat huomioiden toistoreservi. Touch & go toistot.

10-10-10-10-10
Back squat

scaled WOD
For load:
6-6-6-6-6
Back squat

”Fight Gone Bad”

Metcon (reps)

3 rounds, EMOM:

1. Wallball shot 20/14
2. SDHP 35/25kg
3. Box jumps 24/20”
4. Push press 35/25kg
5. Calories row
6. Rest

Score = total reps

Shoulder press
In 15 minutes:
Work up to a heavy set of 6 reps, then 2 sets of 4-6 reps at H6

EMOM 20:
1) handstand walk
2) Strict chest to bar
3) deficit strict HSPU
4) max-cal bike
5) rest

Accumulate max reps

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Goal & Intensity
-Build skill, control, and upper-body strength-endurance under steady but challenging intensity.
-The aim is to accumulate as many high-quality reps and meters as possible.
-Each minute stresses a different part of the system:
HS walk for coordination/core, strict C2B for pulling strength, deficit HSPU for pressing strength, and max-cal bike for intensity. Together, they develop skill under fatigue.
RPE: 8 — technically demanding and heavy, but always controlled.
💡 Coach’s Tip
Protect your shoulders by breaking strict pulling and pressing reps into short, consistent sets right from the start.
Why this workout: It builds the combination of gymnastics skill, strict strength, and conditioning that advanced CrossFit workouts require. A skill-biased EMOM with enough intensity to create real adaptation.

Thruster
4-4-4-4-4
Rest as needed btw sets.
Leave few reps in the tank.