For time :

21-15-9
Dual DB Deadlift 2x22,5/2x15kg
Handstand Push-Ups
75 Double Unders

TC 12

3x3, 2x2

2 x 750m
- work : rest 1:2,5 (esim. työaika 3min -> lepo 7,5min)
- tahti 2-5s alle 1000m vedon keskitahdin (500m avg.)
- RPE 9+

HUOM! Ensi viikolla 1k row uusintatesti.

Strict Ring Muscle-Up practice

• Quick review of; false grip, body positions, strict pull-up on rings, strict ring dip and then some transitions

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

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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