Open 15.4

Technique drills, working up to a two rep max weight.

40 Front Squat (from floor) @ 45kg/65kg
40 Strict Chin-ups
40 Alternating Pistols
40 Alternating DB Snatches 35lbs/50lbs
80 Burpees
4 x stairs / 1.6km Run

Record time, scaling and other details.

'The Silppuri' commemorates Silja S achieving 500 workouts at CrossFit Central Helsinki.

3 rounds for time
20 unbroken wallballs
10 target burpees
1 min rest

testaa haluamasi maksimi:
-lisäpainoleuanveto
-toistomäärä tiukkana
-toistomäärä kippaamalla

6min Tabata-routine (20s. On 10s. Off)
Kettlebell Thrusters
For Reps

*Build up to a heavy 3, use first two sets to record your warm up sets. Don't do accessory work during warm up sets
Superset with max Kb L-sit hold (use progressions based on level) then 20 credit card jumps (full squat jump but feet barely leave the ground when you jump)

3min rounds
20min

A.
Five sets of:
Front Squat x 2 reps

Rest 2-3 minutes

B.
Two sets for max reps of:
60 seconds Row for Calories // (dla chętnych PullUps/RingRows)
60 seconds Push-Ups
60 seconds Kettlebell Swings (24/16 kg)
60 seconds Double-Unders

Rest 4 minutes

"Christine"

3 rounds for time of:
500 m Row
12 BW (Body Weight - ciężar masy ciała) Deadlift
21 Box Jumps 50/60 cm

TimeCap: 15 min

AMRAP 12 min:

20 x Deadlift (Rx: 100/70kg) (alternately)
20 x Wallball (Rx: 20/14lb) (alternately)
20 x Burpees (alternately)