Metcon (time)

For time:

30/24 Calories bike
30/24 Calories row

Rest 1 minute

30/24 Calories row
30/24 Calories bike

Timecap: 7 minutes

Accessory:

Barbell rollout, 4-5 sets of 10-15 reps.
Plank on rings, 4-5 sets of 15-30s/arm.

Metcon (time)

4 Rounds for time:
5 Squat cleans 100/70kg
400m run

Timecap: 14 minutes

Accessory:

Stiff legged deadlifts, 4 x 10 - Heavy. Every 2:00
Reverse hyper, 3-4 x 10 - Heavy. Every 2:00

Metcon (time)

5 Rounds for time:
5 Deadlifts 140/90kg
10 Bar over burpees

Timecap: 6 minutes

3 kierrosta

8 romanialainen maastaveto tempausotteella, tempo 3110
12 askelkyykkykävely 2 kp:lla PITKÄLLÄ askeleella, 30X0
1min lepo liikkeiden välissä

7-6-5-4-3-2-1 reps of:

Hang Power Clean
Kipping Pull-Up
Toes-to-Bars
--Between every round do 20 Double Unders

'Via Dolorosa' commemorates Taneli T achieving 500 workouts at CrossFit Central Helsinki.

PERFORMANCE
EVERY 5:00 x 5 SETS
60 Double Unders
20 Sit-Ups
10 Front Squats @ 70/50kg
20 Sit-Ups
60 Double Unders

---

FITNESS
EVERY 5:00 x 5 SETS
80 Single Unders
15 Sit-Ups
10 Front Squats @light-moderate
15 Sit-Ups
80 Single Unders

• RPE 8
• Video: https://vimeo.com/854605901?share=copy

Every 1.20min x 8
1 Snatch high pull
1 Power snatch
1 Hang squat snatch

60-75% of 1RM Huom! Voi tehdä nousevalla painolla. Toistot pitää olla laadukkaita ja teknisiä. Valitse prosentti päivän fiiliksen mukaan. Ei touch and go toistoja!

Muscle snatch
5x5r @ AHAP (muscle snatch must remain muscle snatch)
Go every 75s.

Push Press 5x4 @77,5%+

Split jerk: (15min)

3-4 x 3 @70-75% of 1RM

(2s pysäytys vastaanotto asentoon)

120s Rest between sets.