3RM

6x3

Part A)
AMRAP 15:00
50 Cal row
40 Toes to Bar
30 Shoulder to Overhead
20 Front Squat
10 Chest to Bar
1:00 Rest

After Part is finished, rest 1:00 then

Part B)
4:00 to find a 1RM Clean and Jerk

'Gravity' commemorates Thomas S achieving 500 workouts at CrossFit Central Helsinki.

Deficit Pushups
3x10, Tempo 3010, Rest 90s

Mini 12.3 open wod
13:00 AMRAP
10 Box Jumps @60/50cm
8 Push Press @52/35kg
6 Toes to Bar

Goal: Challenging but sustainable pace with even split times.

Extra:
DB Hammer Curls: 3 x 8-10 3s down. Rest 60s.

21-15-9 reps of
Thrusters 42,5/30kg
Toes-to-bar
Bar Facing Burpees

Aikaa vastaan:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

• maastaveto (N 70kg / M 102kg)
• bar-facing burpee

Time cap 10min

Superset x 4 sets
Snatch Grip Pendlay Row x 8-10
Rest 45s.
DB Push-Ups x 8-10
Rest 45s.

• Option: Knee push-ups with hands on DBs for scaling.
• Aim to improve on last week

Use every Machine. Change Every 4 minute. " Ergometriralli"

Total Time 52 min. Moderate Pace.

Result Calories.

Clean and Jerk technique (power clean and push jerk)

For time:

30 Ground to Overhead (95/65 lbs)
30 Pull-Ups or Jumping pull-up
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups or Jumping pull-up
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups or Jumping pull-up
400 Meter Run

6x 1min ON 30s OFF:

1) Leuka/ rengassoutu (submax)
2) AMRAP: Tuplat/sinkut

Tulos: toistot