E4MOM
- 4 x 8 deadlift + 40m heavy kb/sandbag front rack walk

6-8 x 2 clean
- find a heavy set of two

5 x 5 narrow grip bench press
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

EMOM14
odd: 4-6 touch and go push jerk
even: 1-2 rope climb

Use 85% of haviest on 4.6.

5 Rounds For time
Complete 5 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Rest 2 min between rounds.

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Goal & Intensity:
- Perform 5 unbroken sets – do not drop the bar between reps.
- Choose a load that feels challenging but manageable – RPE 8/85%.
-Strength, technical consistency, and barbell cycling under fatigue.
-A great opportunity to prep for the re-test coming on August 15th.
-score is heaviest weight

3 kierrosta laadukkaasti:

3 wall climbs
20s wall facing HS hold
5 eccentric HS downs 5s, aloita joka toisto nousemmalla käsiseisontaan
10-15 hands on DB push-ups
15 banded bent over rows

E2MOM 6 kertaa:

5 front squats with no stop at top

70-80% C&J maksimista.

(22.3 repeat)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
♀(29, 34, 38 kg)
♂(43, 52, 61 kg)

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Scaled: (Ages 16-54)
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |
(20, 25, 29 kg)
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |
(29, 38, 47 kg)

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Masters 55+:
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 45, 55, 65 lb (20, 25, 29 kg)
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 65, 85, 105 lb (29, 38, 47 kg)

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Scaled Masters 55+:
♀ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders |
(15, 20, 25 kg)
♂ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders |
(20, 29, 38 kg)

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Goal & Intensity:

The CrossFit Open 25.2 workout is intense and requires careful preparation. Here are some tips to support your performance:
- Identify your weaknesses and plan your pace accordingly.
- Start calmly: The first round may feel easy, but starting too fast can backfire later. Keep your heart rate under control and save energy for the end.
- Break up reps wisely: Avoid exhaustion by splitting movements like pull-ups and thrusters into smaller sets. This helps maintain a steady pace throughout the workout.
- Focus on double-unders: Stay relaxed and breathe steadily during double-unders.
- Manage thrusters: Take a deep breath at the top of each rep and avoid resting with the bar on your shoulders. If needed, break thrusters into smaller sets.

RPE 9-10

Good luck and have fun with your workout!

• Coach Minna

Aikaa vastaan:

500m juoksua
25 leukaa
500m juoksua
15 leukaa
500m juoksua
5 leukaa

TC: 20min

Bench press + Laying Med ball chest pass 9/6 kg

5 x every 4 min

65% of 3 RM

3+5

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Goal & Intensity:
- With the bench press we're looking to built upper body strength for gymnastics purposes.
- Train explosive upper body power by combining steady benching with fast, powerful throws.
- The bench sets should not feel heavy, easy controlled.
- The throws must be snappy – no lazy passes
- Throw the ball off your chest like you’re trying to break through a door – aim for max intent.
- RPE: 7–8