6x4 Thrusters

Work up to heavy sets

Squat Clean for load:
#1: 3 reps

18min

15 kp tempaus
10-20 puolilinkkari
25cal laite

Jos olet tulossa tekemään Murphin huomenna, kruisaile tämä läpi rennosti

W.O.W. (PERFORMANCE)
"OPEN 20.2"
AMRAP x 20 MINUTES
4 DB Thrusters @ 50/35lbs
6 Toes to Bar
24 Double Unders

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W.O.W. (FITNESS)
"OPEN 20.2 (Adjusted)"
AMRAP x 20 MINUTES
4 DB Thrusters @ 35lbs/10kg
6 Kipping Knee Raises
24 Single Unders

• RPE 8
• Daily Video: https://vimeo.com/794423117
• NOTE: This our pick for epic workout of the week (WOW)! Last Seen Open 2020.

WORKOUT (PERFORMANCE)
FOR TIME
40-30-20
Alt. DB Power Snatch @ 50/35
20-20-20
Strict Handstand Push-Ups
40-30-20
Cal Row/Bike/Ski

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WORKOUT (Fitness)
FOR TIME
40-30-20
Alt. DB Power Snatch @35/10kg
20-20-20
Pike Push-Ups / 10 per arm DB Strict Press
30-20-10
Cal Row/Bike/Ski

• RPE: 8
• Timecap 18:00
• Daily Video: https://vimeo.com/794421530

For time;
500m Ski
500m Row
1000m Bike Erg
50/40 Wall Balls
- 10:00 Time Cap

At 10:00
You have 5:00 to find a max in the complex:
2 x Squat Clean + 1 x Hang Squat Clean

• Classes will run heats to allow groups to do the first part in order!
• 'As the Music Dies' commemorates Gökhan Y achieving 1000 workouts at CrossFit Central Helsinki.

Weightlifting - Snatch

Build up to a heavy set of 2 Snatch hi-pulls + snatch

Accessory:

Kevyt viikko, joten panosta kehonhuoltoon. 20-30 minuuttia rullailua, mobbailua & flossailua(ei se tanssi)

Metcon (quality)

Christine progression 2/5

AMRAP in 15 minutes of:
15 KB SDHP 24/16kg
15 Deadlifts 80/55kg
15 Box jumps 24”/20”

Goal is to maintain a steady pace. Aim for unbroken sets.

Strength (load)
Push Press 5RM + 1x AMRAP @ 90% of 5RM

(Interval, reps)
With partner, AMRAP in 12 minutes of:
6 DB push press 20/10kg DB’s
5 Burpee box jump overs 30” (regional style)
4 CTB pull-ups

*YGIG