Power Cleans
8-6-4-6-4-2

• Touch and go reps
• Start Moderate and build to Heavy. The second wave should be heavier than the first.
• Week 2 of 5

PERFORMANCE
3 SETS; Rest 2:00 between
200m Run / Half Stairs
10 Hang Power Cleans @70/52,5kg
200m Run / Half Stairs
5 Hang Power Cleans

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FITNESS
3 SETS; Rest 2:00 between
200m Run / Half Stairs
10 Hang Power Cleans @moderate
200m Run / Half Stairs
5 Hang Power Cleans

• RPE 8-9
• Video: https://vimeo.com/872851817?share=copy

3 x 4:00 AMRAPs; Rest 2:00 Between

A)
5 x Squat Cleans @ 60/42.5kg
10 x Bar Facing Burpees

B)
10 x Power Cleans @ 60/42.5kg
10 x Kipping Pull-Ups

C)
15 x Box Jumps Step Down @ 61/51cm
30 x Wall Balls @20/14

'Kolmonen III' commemorates Teemu K achieving 500 workouts at CrossFit Central Helsinki.

WORKOUT (PERFORMANCE)
4 ROUNDS FOR TIME
8 DBL KB Front Squats @24/16kg
16 DBL KB Alt. Front Rack Lunges
24/20 Cal Row

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WORKOUT (FITNESS)
4 ROUNDS FOR TIME
8 DBL KB Front Squats @16/12kg
16 DBL KB Alt. Front Rack Lunges
24/20 Cal Row

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• Timecap 15:00
• RPE 7
• Daily Video: https://vimeo.com/785942395

A) In 15 minutes
Work up to heavy 2 rep shoulder press (1-2 attempts), then
2x max. reps @80-85% H2

B) Accumulate
1min rings to chest hold
1min L-sit hold
2min bar hang

"Helen"

3 rounds for time:
Run 400m
21 kettlebell swings 24/16kg
12 pull-ups

TC 15

7:00 Basic Endurance CrossFit
8:00 Mobility + Core Workout
9:00 Deadlift + "Helen" ( 26.8.2024 )

15:00 Deadlift + "Helen" ( 26.8.2024 )
16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout
18:00 Squat Clean Technique
19:00 Mobility + Core Workout
20:00 Basic Endurance CrossFit

DELOAD WEEK

A) On the minute for 5min
1 muscle snatch + snatch balance (light weight)

B) 8 rounds
power snatch + hang power snatch @55-75% 1RM

B) Core
3 rounds for quality
6-8 explosive medball sit-up + throw
6/side medball russian twist + throw

Working 2 Mins on 2 Mins off (32 Mins) 2 sets
A. 20/15 bike erg
Max Sandbag to shoulder 70/45kg
Rest 2 Mins
B. 20 C2B / scaled 15 or pull ups
Max Burpee box jump overs
Rest 2 Mins
C. 20/15 cal row
Max thruster 43/30kg
Rest 2 Mins
D. 6-10 Ring MU / scale bar
Max pistol squats
Rest 2 Mins

On the minute for 12min
1. 6-8 strict pull-up
2. 8-12 DB bench press
3. Rest