CONDITIONING

For time:

3 rounds

15/12 cal Airbike
12 Wallball
9 C2B

Rest 5min

3 rounds

9 C2B
12 Wallball
15/12cal Airbike

Overall RPE 4, very heavy breathing, but not all out

Target: unbroken sets with repeatable pacing. Hit the Airbike hard.

Tailoring Options:

Airbike→ Row or Bike
Wallball→ decrease rep scheme C2B→ Pull-Up→ Jumping Pull-Up

Optional Accessory
WEIGHTLIFTING (3/3)

Snatch Lift off 3x3 video

RPE 4 

For Time, with a 20:00 Time Cap:

30 Box Jumps, 15 CJ 43/30kg
30 Box Jumps, 15 CJ 61/38kg
30 Box Jumps, 10 CJ 83/52kg
30 Pistols, 10 CJ 102/65kg
30 Pistols, 5 CJ 124/79kg
30 Pistols, 5 CJ 142/93kg

https://games.crossfit.com/workouts/open/2020/4#workoutDescription

Front Squat 5x50%, 5x60%, 2x10x65%, 10+65% Max reps 12

3 rounds
15 wall balls 9kg/6kg
10 kb snatches 24kg/16kg alternating
15 T2B

4 rounds
10 burpees
20 DUs
2+2 TGUs 24kg/16kg

Front squat 4x10x60%, 10+ 60% max 13 reps

Practice Ring MU progressions or reps;
- Accumulate 5-25 reps
- Progressions: Floor Transitions + Push-Ups or Bar Dips

117 Double Unders
20 Deadlift @ 60/42,5kg
3x Stairs
15 Hang Power Clean @ 60/42,5kg
30 Burpees
10 Push Jerk @ 60/42,5kg
500m Row

'RenZo's Mid-Life Crisis' commemorates Reijo A achieving 500 workouts at CrossFit Central Helsinki.

Kevennetty viikko

3 x pudotusarjaa x3
Punnerrus
(esim. levypaino selässä,
tekee maximin, vaihtaa
pienemmän painon jne.)
Ensimmäinen sarja 8-12
toistoa. 1 sarja = 3 eri painoa
3min lepo välissä

Tabata
a) ring row
b) dip

3 x 90sec hauiskääntö BB
(6 sec alastulo)
1.30min lepo välissä