Aikaa vastaan 3 kierrosta

20 Kp-tempausta
10 T2B

TC: 7min

For time :
20/16 Cal Bike/Row/Ski
25 Power Cleans @60/43kg
30 Front Squats

Goal: Challenging effort.
Rx+: 75/52kg
TimeCap 8:00

Extra:
Banded Pull-Through: 100 Reps AFAP

A) 3x 4min EMOM
EMOM 4: 2 high hang power snatch @50-60% 1RM
Rest 1min
EMOM 4: 2 hang power snatch @60-70% 1RM
Rest 1min
EMOM 4: 2 power snatch @70-80% 1RM

B) 3 rounds for quality
5-4-3 overhead squat
20s L-sit hold

Build up to a heavy 3RM Back Squat
+
2x3 @85-90% of 3RM

Vaihteluviikko

25min laadukkaasti

3-5 Korkeaa boxihyppyä
1-2 Köysikiipeilyä
6 C&J 2x KK
90s Kevyt kone tai hölkkä

PERFORMANCE

3 SETS
400m Run / 1+½ Stairs
15 Deadlifts (85/60kg)
15 Pull-Ups
Rest 2:00 b/t Sets

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FITNESS

3 SETS
300m Run / 1+ Stairs
15 Deadlifts (lightish, 1-2 sets)
15 Jumping Pull-Ups
Rest 2:00 b/t Sets

• RPE 8
• Cap 18:00
• Video: https://vimeo.com/927721029?share=copy

Tempo Deadlift @ 31X1
5-5-5-5 reps

• Start Light and Build to Moderate+.

Remember Reading Tempo
3 down, 1 bottom, aggressive up, 1 top

1st Number is 'Down Portion'
2nd Number is 'Down Position'
3rd Number is 'Up Portion'
4th Number is 'Up Position'

• RPE 6

RX:
3 rounds for time:
50 wall-ball shots @9/6kg
50 lateral burpee box jump-overs/burpee over line

Scaled:
3 rounds for time:
50 wall-ball shots @6/4kg
50 lateral burpee box jump-overs/burpee over line

TC 20min

RPE 4.5

Huom! Burbeiden tavan voi valita tilan mukaan.

Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 72% of 3-Rep Max Back Squat

Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.

For time;
40 Cal Row/Bike/Ski
30 Total One Arm DB Push Press
20 Total Renegade Rows
10 Kipping Pull-Ups

40 Double Unders
30 USA Kettlebell Swings
20 Total Ball Russian Twists
10 Toes to Bar

40 Cal Row/Bike/Ski
30 Wall Balls
20 Hang Squat Cleans
10 Thrusters

10 Laps of the Carpet

• It’s up to everyone to choose the weights (light would be my suggestion)
• Time Cap 40:00, goal time around 30:00
• P.S. Any chance “Never gonna give you up” song by Rick Astley can start together with the workout? 🎶👀
• 'Never Gonna Give You Up' commemorates Dorin B achieving 500 workouts at CrossFit Central Helsinki.