Back Squat Cluster Sets: Build to a heavy 2.2.2 (10s) in 6 sets. Rest 3:00

• Goal: Build to heavy 2.2.2 roughly 80-85% of 1RM Back Squat if known.

Accessory
3-4 Rounds
Downhill goblet squat 8
Standing lateral leg raise 6+6
Cuban press 8

Weighted pull-ups

8 x every 90 seconds
3-5 strict pull-ups / weighted pull-ups (vasta/myötäote)

*Lisäpainoleukoja kenellä menee 5 tiukkaa leukaa helposti.
*Skaalaukset: Vastuskumpparilla jos saat joka toistolla leuan tangon päälle. Mikäli kumpparilla ei mene puhtaita, tanko räkkiin sopivalle korkeudelle ja istuen lattialta (=sopiva korkeus, kun istut risti-istunnassa ja kädet yltää suorana tankoon)

Optional Accessory
STRENGTH

Deadlift 4x5, free tempo

No more than RPE 3+ (75-80%, 4-6 reps in the tank)

EMOM x20:
1.) 15/12 cal Row/Bike
2.) 15 Burpees

• Scale reps down if needed.

Partner WOD
2 Rounds for time, similar strength recommended
23 x Wallball
23 x Front Squat
23 x Push Press
23 x Hang power snatch
23 x Double Unders
Partner A works while partner B rests, then switch.
Every set must be unbroken. If you fail, both have to run 200m.

On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep

Week #2 in our progression. Last week, we climbed towards a heavy single. Today, we're after volume, versus absolute. The first four sets are completed on the 2:00, where we then transition to seven sets of singles "on the 1:00".

3 rounds
10 x Kipping Pull-Ups
10 x Power Clean @ 60/42.5kg
15 x Wall Ball @20/14lbs
20 x Walking Lunges

then after 3 rounds, finish with;

40 x Push-Ups

'Ossian 500' commemorates Vilhelm K achieving 500 workouts at CrossFit Central Helsinki.

SPESSUPERJANTAI

For time:

100 Deadlift 90/70 kg
50 Pull-ups
100 Clean 50/30 kg
50 Push-ups
100 Thrusters 30/20 kg
50 Air squat

Every 5 min 8x Burpees

Pareittain tehtävä jumppa. Toistot saa pilkkoa miten haluaa, mutta liikkeet tulee tehdä järjestyksessä. 5 min välein molemmat suorittaa 8 burpeeta.

TC: 50 min

5x8 Barbell Glute Bridge