4 sets on each
10 bench press
10/10 dB row, use platform

Rest as needed 20 mins max time in this.

Front squat

6x2@75-85%

SO 3:00

Heavy Clean pull

2x3@100-110%
2x2@120-140%

SO 2:30

For time:

100 back squat 50/35kg (floor)
50 bar over burpees
500 m row.

Every 3 minutes x 4
14/12 cal row
12 Alt DB snatches
10 t2b

L1: 20/15kg
L2: 25/17,5kg

-pitäisi jäädä vähintään 1 min lepoa / intervalli

Back Squat

5x5@60-70%

btw. sets 5 High Box jumps

SO 3:00

Front Squat with a 2 Count Pause: 1RM. Rest 2:00

• pause for a 2 ONE Thousand at the bottom.
• Build to a 1RM over the course 8-10 sets.

8 x 2 min/ 2min off. (alt times intervals, A+B+A+B+A+B+A+B)
A. Calories rowing and front squat @50/35kg (rx+ 60/40)
Rep scheme : 3-6-9-12-15-18-21-18-15-12-9-6-3
B. Burpee box step overs + 1 arm DB hang clean&jerk @20-22,5kg / 25-35lbs db.
Reps scheme : 4-6-8-10-12-14-16-14-12-10-8-6-4 (so start come down from 16rep round (split db movement reps 50/50 so 16reps= 8+8 reps/side)
You continue from there where you finished last round so mark it! Fox example if you did 3-6-9 reps of cal row and thrusters on first interval, on second time when you start doing it 12 reps is the first to complete.
Keep your own good working speed and find balance to be able to go on true that 2 min working time. IF you start 100% speed its dead end probably. Unless you are superhero.
Again take a good warm up for this and cool down after workout.

Tempaus tekniikka

Kepillä/kevyellä tangolla

3 kierrosta

3 pystypunnerrus tempausotteelle niskan takaa
3 tempo valakyykky (3320)
3 allemeno
3 zott pystypunnerrus

sarjojen välissä I,T,Y vipunostot x10 kevyellä painolla

3 kierrosta

1 tempausveto korkeaveto
1 raaka tempaus
1 tempaus

Sumo Deadlift against a band: 1RM. Rest 2:00

• Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.
• Beginner: 5 x 5, no band. Rest 2:00
• Compare Here: https://www.wodconnect.com/crossfit-central-helsinki/feed/2018-06-11