EMOM 12
min 1 - 3 Snatches @70% of 1RM
min 2 - 2 Snatches @75%
min 3 – 1 Snatch @80%
min 4 - 3 Snatches @72,5%
min 5 - 2 Snatches @77,5%
min 6 – 1 Snatch @82,5%
min 7 - 3 Snatches @75%
min 8 - 2 Snatches @80%
min 9 – 1 Snatch @85%
min 10 - 1 Snatch @85-90%
min 11 - 1 Snatch @85-90%
min 12 – 1 Snatch @85-90%

3x 7 hang power snatches, rest 60s
3x5 hang power snatches, rest 60s
3x3 hang power snatches, 60s

3x5 hang power cleans, rest 60s
3x3 hang power cleans, rest 60s
3x1 hang power clean, rest 60s

Build up weight in both.

100 Thrusters (50kg/30kg)
3 Burpees at the start of every minute

Start with 3 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed.
Post the total number of minutes it took to reach 100 thrusters.

Timecap 35 minutes.

6:30 Basic Endurance CrossFit
7:30 Strict Pull Ups + Strict Ring Dips ( Test ) + Metcon

15:00 Strict Pull Ups + Strict Ring Dips ( Test ) + Metcon
16:00 Ring Muscle Up, technique + Accessory
17:00 Basic Endurance CrossFit
18:00 Strict Pull Ups + Strict Ring Dips ( Test ) + Metcon
19:00 Basic Endurance CrossFit

[0:00 - 10:00]
AMRAP 10:
1 Lateral Bar Over Burpee
1 Push Jerk 50/35kg
2 Lateral Bar Over Burpee
2 Push Jerks 50/35kg
3 Lateral Bar Over Burpee
3 Push Jerks 50/35kg
...
Add 1 Per Per Round

Wod
8 min Emom
Row 175m/125m
1 min rest/change
8 min Emom
30s Double unders

For Time:
30 Power Snatches 40/30kg
2,000 Meter Row

100 Wall Balls

Partition However You'd Like!

Front squat 3 x 3

RX´D

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts 102,5/70kg
55 wall-ball shots 20/14p ( 10/9 feet)
55-calorie row
55 handstand push-ups

SCALED

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts 60/42,5kg
55 wall-ball shots 20/10p ( 10/9 feet )
55-calorie row
55 hand release push-ups

3 x 4:00; rest 2:00 between each.

2 rounds
9 Sumo Deadlift @ 70/50kg
6 Pull-Ups (Any style)
3 Squat Cleans @ 70/50kg
Into
AMRAP Row/Ski/Bike cal

• Score is total machine cals
• Flow: In your 4:00 you try to complete the 2 rounds and then whatever time is remaining you jump on the machine and accumulate calories. Then rest 2:00 and repeat for a total of 3 sets of 4:00.

'Up Your Calories' commemorates Petri A achieving 500 workouts at CrossFit Central Helsinki.