Tabata #1 for max reps
Sumo DL high pull
Lateral jumps over the barbell

Rest 1 min

Tabata #2 for max reps
Front squats
Push press

L1: 30/25kg
L2: 40/30kg

“Lucky Break”
3 Rounds:
25 Calorie Bike
25 Calorie Row
400m Run
*Rest 3:00 between rounds/ score is total time including rest periods
Running video:

Bike Video:

4 x 1min 20sec rowing, rest about 3 min bwn sets.
Try to keep hard pace and same speed on each round.
Use x:xx/500m to check your pace.

3 people in 1 rower if necessary.

3 rds for max reps:

40 sec max reps Jumping lunges
20 sec rest
40 sec max reps KB snatches (hang) right side
20 sec rest
40 sec max reps KB snatches (hang) left side
20 sec rest

-kaikki toistot yhteen on tulos. Maksimipainot 24/16kg.

Optional Accessory:

30 Burpee MU for time.

Time Cap 10min

Go as fast as possible. Scale if needed (Bar MU, MU Transition, C2B Pull-Up)

RPE 5 (maximum effort)

Push press 3-3-3-3-3

“Tread Water”
2k Row
150 Double Unders
10 Rounds of Cindy
1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Clean & jerk 1RM

7RFT:
400/350 m row
30 kb clean&jerk 32/24kg
15 c2b
50 du´s

Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean

• All done without removing hands from the bar
• Build to a max over the course of 6-8 sets. Rest 2:00 between sets.
• Option: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.
• Compare https://www.wodconnect.com/crossfit-central-helsinki/feed/2018-07-23