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

Emom 8

1) 10-20 Seinäpalloa
2) 30s Tuplaa/ Sinkkua

A) 8 sets
1 power clean
2 front squat
1 jerk
@65-85% 1RM c&j

B) Accessory
3 rounds for quality
8-10/side supported DB row + 8-10s hold
8-10 bent over lateral raises