1a)
Close Grip Floor Press in Glute Bridge
- Build to a heavy weight in 4 sets then perform 3 sets of 2 with that weight.
- Same grip as last week
1b) One Arm KB Rows: 4 x 10/side Rest 45s.
- 1 challenging weight for all sets

5 rounds for time of:
10 x Wall balls @ 20/14lbs
10m x Handstand Walk
10 x Toes to Bar
10 x Push Jerks @60/42.5kg
10 x Kipping Handstand Push-Ups

'All About The Shoulders' commemorates Amanda L achieving 500 workouts at CrossFit Central Helsinki.

(heavier than last time)

75 Thruster (35/25kg)
* EMOM: 5 Burpee over bar
(start w/ Burpees)

(Time cap: 10min.)

• Ohjeistus: Tangon tulisi olla kevyt. Sellainen, että kykenisit n. 10-15+ sarjoihin.
• Suorita 5 yleisliikettö tangon suuntaisesti. Aloita yleisliikkeillä.

0-8:
2 Power snatch

8-16:
4 Overhead squat

16-24:
2 Snatch Pull

• Find a heavy sets.

3 round of;
10/side DB Hang Power Snatch @22,5kg/15kg
10/side 1-Arm DB Rows @22,5/15kg
20 Toes to Bar

TIME CAP :12:00

8 Rounds of
8 HR Pushups
8 V-ups
8 Pistols
8 Pullups
8 Single Arm Devils Presses
8 Wall Balls
8 High Box Jumps
Run 300m or 20/15 Cal.

+

AMRAP in the remaining time of the 45min
8 KB Swings
8 Handstand Pushups
8/8 KB Bent over Row

AMRAP 3min

50 wall ball
40 TTB
30 Sandbag over shoulder

rest 1min

AMRAP 5min

50 wall ball
40 TTB
30 Sandbag over shoulder

rest 2min

AMRAP 7min

50 wall ball
40 TTB
30 Sandbag over shoulder

rest 1min

2-4-6-8-...
* DB Front squats (2x 22.5/15kg)
* Toes to bars

3 rounds
5 BAR MUs
6 OHS 60kg/40kg
25 DUs