6 x Tabata - 8 x 20s work / 10s rest.
1min rest between the Tabatas.

1) Burpees to 15cm Target

2) Russian Swings @ 32/24kg

3) Goblet Squats @ 32/24kg

4) Hollow hold

5) Push Ups

6) Sit ups

• Goal: Hard effort on each 20sec work set!
• Result: Total reps! Each Unbroken Hollow Hold = 1 rep

'Seppä on Aina Seppä' commemorates Joni R achieving 500 workouts at CrossFit Central Helsinki.

For time
10 Power Cleans 70/50kg
25 Lateral Jump Over bar
50 Air Squats
10 Front Squats
25 Lateral Jump Over bar
50 Air Squats
10 Push Jerks
25 Lateral Jump Over bar
50 Air Squats

6 x Every 2:00

5 Box Box Jumps
3 Power Snatch, Narrow Grip

Omatoimi :

Räjähtävyyttä!

Tempaukset työntöotteella.

Front squat 1 RM

Partner wod
15 min Amrap
9 Deadlifts 70/50
12 Push-ups
15 Box jumps

You go I go

Wod
6 min amrap
Wall ball 18
C2b 9

6 min Emom
3 Clean and jerks 50-60%

10min keskivartaloa

30s iron man pito
30s teräsmies pito
30s amerikankarhu asennossa tepastelu
30s kuollut koppakuoriainen

1a) Front squat 3x6x50%, explosive
1B) Lunges 3x6x50% of front squat 1RM

Front squat
5-5-3-3-1
Starting @ 65%