E2.30M x 4

5 bench press @65-70% V.5

Paino huomioiden toistoreservi. Prosentti suuntaa antava. Sarjat pitää olla "liikkuvia" ja teknisiä!

Snatch Pull + High Hang Squat Snatch

7 x ( 2 + 1 ) Go Every 1:30

Focus Speed Under Bar

Floor Press
6 x 3 @ 80%ish of heavy 3 from 3 weeks ago, every 60s.

• 2 sets close grip + 2 sets medium grip + 2 sets wider than medium grip.
• Option: Work to a heavy set of 3

For time:
10 x Alternating Pistol Squat
5 x Squat Clean @ 35/50kg
5 x Front Squat
15 x Strict Handstand Push-Ups
5 x Squat Clean @ 45/55kg
5 x Front Squat
20 x Chest to Bar Pull-Up
5 x Squat Clean @ 50/60kg
5 x Front Squat
25 x Toes to Bar
5 x Squat Clean @ 55/70kg
5 x Front Squat
30 x Double Under
5 x Squat Clean @ 60/80kg
5 x Front Squat

'The Circus' commemorates Kristina M achieving 500 workouts at CrossFit Central Helsinki.

7min

3-5 leuanveto
5 etunojapunnerrus
10 ilmakyykky

4x 1 Hang Power Snatch + 2 Power Snatch

• Use Same weight as last week (29.1)

10× 4min 1min lepo

1)
Kone

2)
20 Ilmakyykkyä
20 Lantionnostoa jalat korokkeella
5-15 s leukapito/lapavetopito
20-30 s käsilläseisonta

3)
Kone

4)
15 OHS keppi/tanko
15 Kevyt kuulaheilautus
10+10 yhden jalan mave
10 Kepinnosto päinmakuulla

5)
15-20sKuppipito
15-20sKaaripito
8+8 Vuorikiipeilijä ristiin
5+5 Skorpioni venytys

Front Squat 4x3 @75%-82,5%

2 x 15min alt. a & b
3min rest between sets

A)

12/8 cal row
8+8 half kneeling kb chop and lift
8-10 tempo push up (2-1-X-0)
12 alt. KB plank rows

B)

6 alt. db devils press
6+6 single arm db oh front step lunge
6+6 single arm db push press
6 strict chin up (2-0-X-1)

Rpe 3

Tee treeni laatua vastaan pitäen rauhallinen tempo.

4x 2min ON/2min OFF
Alt A and B

A. 20/15 Cal. Row
+
Max reps Wall Balls

B. 20/15 Cal. Bike
+
Max reps Toes-to-bar