40 kyykky
DT kierros
40 leuanveto
DT kierros
40 istumaannousu
DT kierros
40 etunojapunnerrus
DT kierros
40 varpaat tankoon
DT kierros
40 yleisliile

Aikaraj 40 min

DT kierros: 12 maastaveto, 9 rive riipusta, 6 työntö

1) Front Box Squat in regular Stance: 8 x 3 @75% of last week's max, every 60s.

2) Power Clean: 5 x 2 @75%, every 60s.
- reset on each rep

15 min to establish max weight in following complex:

Power clean
3 x Push press

1A) high hang snatch 4x3x55%
1B) high knee jumps

For time:
100 Double Unders
25 Push Press @42.5/30kg
75 Double Unders
20 Push Press @60/42.5kg
50 Double Unders
15 Push Press @70/47.5kg

• 9:00 Time Cap
• Compare to here: https://www.wodconnect.com/crossfit-central-helsinki/feed/2019-05-03

1) Push Press: 5-4-3-2-1+. Rest 2:00
- Build to a 1RM
- Option: 7 x 4 only adding weight if form permits.

2) Band Rows: 4 x 15. Rest 60s.

1.) 3 Front squat
2.) 6 Back squat

@64%/Back squat 1RM

Working 20 minutes for back squat.
Perform 7-10 repetitions sets @50-70% as many you want.

Working 20 minutes for Deadlift.
Perform 6-8 repetitions sets @60-80% as many you want.

Pull Ups ohjelma

5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean