3 Rounds For Time

Bike 1000m
15 Push-Ups
10 Pull-Ups
50 Air Squats

TC 14

5 Rounds x Every 4:00

7 Strict Pull-Ups
4 Strict HSPU

Goal is make Both movements Unbroken sets.

9x 2min

A)
5+5 Käsipainotempausta
30 DU/SU

B)
2 Seinäkävelyä
6 Burpeeta

C)
8 Viivajuoksua
8 Ilmakyykkyä

*liikepari kerran läpi ja loppuaika lepoa.

Aikaa vastaan 4 kierrosta

400m Juoksua
20 Maastavetoa 80/60kg
10 T2B

TC: 35min

9-7-5 reps/meter
Ring Muscle Ups
Squat Snatches @ 60/42.5kg
Handstand Walk

---

Options;

9-7-5
Bar Muscle-Up / Chest to Bars / Kipping Pull-Up / Tough Ring Rows thumbs to chest each time
Lighter Squat Snatch or Squat Cleans
Wall Climbs / Weighted Low Bear Crawl

• Time Cap 20:00
• 'Amanda - CFCH 1000' commemorates Amanda L achieving 1000 workouts at CrossFit Central Helsinki.
• 'When I started one of my goals was to be able to complete the "Amanda" benchmark workout (check out the original Amanda below from the 2010 CF Games). So it seems perfect for "Amanda" to be the one, but with a twist. And naturally that twist would be handstand walk :)'

A) Snatch complex
Snatch pull + hang power snatch + overhead squat
3x2+2+2
3x1+1+1
Go every 2min

B) 3 rounds for quality
5 snatch grip deadlift
5 snatch grip behind the neck press

For time
1,600-m run (1 kierros Hallipussia)

scaled WOD
800-m run

Emom 12

1) 30s Tuplat tai sinkut
2) 2-6 SB clean
3) 6-10 Boxin ylitystä

2min Tauko

Emom 12

1) 3-10 T2B
2) 6-10 Raakatempausta riipusta (kevyt)
3) 10-20 Ilmakyykkyä

RX:
E2:30min x 8
A) 10 wallball + 10-15 T2B + 10 wallball
B) 6-10 kipping pull up + 50 DU + 6-10 kipping pull up

Scaled:
E2:30min x 8
A) 10 wallball + 10-15 Ring T2B + 10 wallball
B) 3-5 kipping pull up + 40-50 DU + 3-5 kipping pull up

RPE 3-3.5

Skaalaukset:
Wall ball->paino
T2B->leg/knee raises
Kipping PU->jumping PU
DU->20-30 DU->50 SU

Huom!
Tavoite tehdä liikkeet UB. T2B:arit voi jakaa kahteen osaan.
Jokaiseen lähtöön tavoite jättää 60s lepoa.

Body building 30min:

10-20cal machine
3-10 strict pull up
5-15 push up
8+8 Db row
8+8 Db press
10-20 V up