AMRAP 20:
2 Bar Muscle-ups
4 Power Snatches 60/40kg
8 Box Jump Overs

[On the 0-5-10-15]:
500 Meter Row

Mod

AMRAP 20:
4 C2b / 6 Pull-ups
4 Power Snatch
8 Box Jump Overs

[On the 0-5-10-15]:
500 Meter Row

For Time:
45/30 Calorie Row
30 Box Jump Overs
15 Power Snatches 50/35kg

Time Cap: 10 Minutes

Strength Circuit

A) 3 Rounds
10/ side Seated DB see-saw Press
10/ side Bent Over see-saw DB Row

B) 3 Rounds
10/ side Cossack Squats
10/ side Single Leg DB Deadlift

C) 3 Rounds
8-10 DB Floor Press
8-10 / side DB Renegade Row
8-10 Double DB Squat

RX

4 Rounds For Time:

10/12 Calorie Row
10 Wall Ball Shots
10 Power Snatches 35/25kg
10 Box step ups with holding wall ball in lap

EMOM8
1. 8-12 Banded pull ups V.1-2
2. 8-12 KB glute bridge floor press V.1-2

EMOM6
1. 8-12 Ring skull crusher V.1
2. 8-12 DB Bicep curl V.1

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