3min amrap:

• 90sek SkiErg (cal.)
• 90sek istumaannousu

5 x 3 V.1-2

2-3min lepo sarjojen välissä.

"Coffland"

tavoite roikkua 6 minuuttia.

joka kerta kun tulet pois tangosta suorita

800 m juoksu
30 etunojapunnerrus

maksimissaan saa tulla pois tangosta 8 kertaa, ei aikarajaa

Partner Workout For Time

100 DUs
Then
2 rounds:
50 Wall balls @ 14/20lbs
40 Kipping pull-ups
30 Push-Up
20 Toes to Bars
10 Burpee Box Jump @ 51/61cm
Then
Max Unbroken elbow plank both working at the same time.

• Record your workout time and also the plank time!
• Plank starts immediately after the final burpee box jump

'New Skills' commemorates Anna V achieving 500 workouts at CrossFit Central Helsinki.

Partner workout:
500 meter Row
Double Kettlebell Front Rack Hold @24/16kg
400 meter Row
Double Kettlebell Front Rack Hold
300 meter Row
Double Kettlebell Front Rack Hold
200 meter Row
Double Kettlebell Front Rack Hold
100 meter Row

*For each round, both partners will trade places rowing, and doing the KB hold for the equivalent amount of time while their partner rows.

Goal: Challenging but sustainable pace on the rower, UB on the hold.
Time Cap 20 mins

Hang Clean

AMRAP 13

50 Double Unders
30 Air Squats
11 DBL KB hang power clean & Push jerk 24/16kg

Scaled

1 min DU practice or 100 singles
30 Air Squats
11 DBL KB hang power clean & Push jerk 16/12kg

Goal is to push pedal to the medal. All out: "get out of my way" style energy.

4 rnds, 20s. each, 10s. rest b/w
Box HSPU, 3 sec negative
Pull Over
bulgarian split squat L
bulgarian split squat R

Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

Snatch Of the blocks
4 reps each set
Set 1) 70%
Set 2) 75%
Set 3) 75%
Set 4) 77.5%

6 Rounds:
A1) Bench press 2 V.2
Rest 2min
A2) Chin up 3 ( 3 x 1, 10sec lepo toistojen välissä) V.2
Rest 2min

kakkosmax, sit siitä 90% ja 2x2