3 Rounds

A1) Single leg RDL 8+8 reps
A2) Dual DB Z press 12 reps
A3) Single arm KB bent over row 8+8 reps

Go heavier than last week!

This is a EMOM 6:
0-1min - 21 Thruster
1-2min - 21 Pull-up
2-3min - 15 Thruster
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Score is the time when you have finished your last pull-up from the set of 9.

Elite)21-15-9 (42,5/30kg)
RX) 15-12-9 (42,5/30kg)
Scaled) 12-9-6 (30/20kg)

Run 400m,
30 Pull-Up,
Run 400m,
30 Push-Up,
Run 400m,
30 KBS (32/24kg),
Run 400m,
30 Wallball,
Run 400m,
30 Burpee

Power clean.

Working 15 minutes:

Hang power clean (above knee) + power clean

No drop off, after HPC

CrossFit Espoo VS CrossFit 10K VS CrossFit Herttoniemi push up comp. Which gym gets most reps in a week!?

Write down how many push ups you did today. Do them right and with a good technique even tho this is a comp. Scailing is allowed if needed.

Movement standard

How to scale:

Ylhäältä alas ja takaisin ylös aikaa vastaan:

30 medball cleans, 20/14
30 push-ups
30 medball cleans
30 kb swing 16/12
30 medball cleans
30 DU
30 medball cleans

Viimeiset cleanit tehdään vain kerran, tämän jälkeen takaisin kyykkyihin.

TC: 25 min

10/10 Bulgarian split squats
Straight into 8 high box jumps

Rest after the jumps

5rds:

4+4 single leg strict T2B
10 upperbody back extensions
10 Tuck (kerä) crunches
30s chinese plank

Ei lepoa, pyri liikkumaan koko ajan.

Strenght
Every 2 min for 10 minutes (5sets)
2 deadlifts @ 70-80% of 1 rm
add +2,5 - 5 kg to each set.

4 min plankhold. You can change the position between regular plank hold and side plank holds. Accumulate 4 min.

If you break during the 4 min, do 10 burpees and go on.