AMRAP 22. One Work, Two Rest.

60 Calories Echo Bike
120 Wallball 20/14p ( 10/9 ft. )
60 Calories Echo Bike
80 Burpee Box Jump Overs 24"/20"
60 Calories Echo Bike
120 Hand Release Push-ups

7:00 Mobility
8:00 Basic Endurance CrossFit
9:00 Squats + Metcon ( 10.5.2023 )

12:00 Basic Endurance CrossFit

16:00 Squats + Metcon ( 10.5.2023 )
17:00 Basic Endurance CrossFit
18:00 Bar Muscle-up technique
19:00 Mobility

AMRAP 6
3 Wall Walks
6 Hang Snatches 42,5/30kg
9 Box Jumps
12 Toes-to-bar

Rest 2min and repeat

10:00 Mobility
11:00 Pull-ups + Metcon ( 28.4.2023 )
12:00 Basic Endurance CrossFit

A)
EMOM 5
3 x Wallballs as high and explosive as possible*
5 x Straight leg quick jumps as high and explosive as possible (see video below)

*Ladies aim above the grey line with light ball if possible! Men take a sufficient distance from the wall so that they don't throw over the wooden space.

B)
A fast practice round for cleaning the engine:
5 x Touch and Go Power Cleans @ approx 75% of 1RM
7 x Bar Over Burpees
1 x Stairs

Rest 5:00

Actual workout, against the clock:
5 sets @ very fast!
5 x Touch and Go Power Cleans @ approx 75% of 1RM
7 x Bar Over Burpees
1 min rest between sets

Rest 5 min

3 sets @ very fast!
1 x stairs
1,5 min rest between sets

• 'Full Speed, Please' commemorates Tiia K achieving 500 workouts at CrossFit Central Helsinki.

Emom 12

1) 5-10 Leukaa
2) 15/12 Cal

2min tauko

Emom 12

1) 12 KP-tempausta
2) 8-10 Burpeeta

PERFORMANCE
4 x 3:00 Work, Rest 1:30
1-2-3-and so on...
Front Squats @60/42.5kg
2-4-6-and so on...
Up-Down Over Bar

---

FITNESS
4 x 3:00 Work, Rest 1:30
1-2-3-and so on...
Front Squats @ light to moderate
2-4-6-and so on...
Up-Down

*Reset at the beginning of each 3:00
- RPE 8
- Video https://vimeo.com/816657481

Clean and jerk
5x2@75%

15min AMRAP

20 Mavea 70/50kg
10 Leukaa/ Rengassoutua
10 Hspu

5 rounds

2min work / 2min rest
7 overhead squat 50/35
7 bar over burpee
7 hang power clean 50/35
7 bar over burpee
AMRAP row

*Result is the total row cal done in the workout