Juoksua / Hölkkää 15 minuuttia PK 2

Juoksua 12 minuuttia VK

Hölkkää 10 minuuttia

35min for Quality:
a) 8-12 bench press
b) 4-8 Nordic hamstring curl
c) 8-12 + 8-12 half-kneeling landmine press
d) 8-12 (goblet) cyclist squat
e) 8-12 (feet elevated) ring row
f) 12-16 crossed lateral box step over (bodyweight)

3×3 Halting Snatch Deadlift (85-100 % of 1 rm)

Partner WOD
15 min AMRAP with partner
20 alternating Wall balls 9kg/6kg
20m farmers carry, single kettlebell 32kg/24kg
10 synchro burpees
20 pull ups
20 floor press 60kg/40kg

WARM-UP

3 Rounds or 10:00 minutes of:
:45s Row
10 Barbell upright row, snatch grip
8 Overhead squats
6 Sotts press
4 Slow snatches
4 High box jumps
24 Jack knives

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SNATCH


3 x 3 @ 80%
3 x 2 @ 84%
3 x 1 @ 88%
Lift every minute on the minute

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CLEAN & JERK

Every minute on the minute for 4:00 minutes:
2 Cleans @ 82-84%

Rest 3:00 minutes.

Every minute on the minute for 4:00 minutes:
2 Cleans @ 84-86%.

Split jerk,
5 sets of 5 @ 70-75%

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STRENGTH

Shoulder press,
5 x 4 @ 90% of the heaviest set of 4 from last week.

Back squats,
Sets of 3, climb up to 89%"

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(OPTIONAL) BONUS

3-4 Rounds of:
10 Strict pull-ups
10 Seated barbell shoulder press
30 Cyclist ab crunches
20 Glute bridges
10+10 Banded bird dogs

Conditioning:

5 Rounds for max reps:

In 2:00 minutes:
20/15 Calories row
Max reps devil’s press in the remaining time.
1:00 min rest between rounds.

5 sets:
5 Sumo Deadlifts + 5 Deadlifts @70%
- 5 High Box Jumps 80/60cm after each set.
- Rest 2min btw sets

"Helen" Modified

For time
Buy in 500m run
3 rounds
21 KB swing 24/16
12 pull-up
Cash out 500m run

HUOM! Muista ottaa juoksuun erilliset kengät, jotka vaihdetaan eteismatolla ekasta juoksusta sisälle saavuttaessa ja takaisin jalkaan viimeiseen juoksuosuuteen lähdettäessä.

A) Jumping rope skills (crossovers)

B) CF Games Quarterfinals 2023 event 2 (modified)
12min AMRAP
8 right arm DB snatch 22,5/15
8 right arm overhead lunges
8 left arm DB snatch
8 left arm overhead lunges
40 crossovers

Partner WOD
4 rounds For Time (with a Partner)
15 syncro T2B
30 alternating wall balls 9kg/6kg
15 plate hop burpees 20kg