4x8 quality reps

3x2 @85%

Pystysoutu kuminauhalla 4x15-25

Penkki 75% x amrap
-lämmittelyt ”kolmosina” 70% asti

Yhden käden pystypunnerrus 5x8-15 / käsi

Vipunostot maaten 3x12-20

Hauiskääntö + punnerrus 10+10
-3 sarjaa

Kyykky 2x2x65%, 2x2x75%, 2x2x85%

Reverse Hyper 5x12-20

Yhden käden ”alatalja” 5x8-15 / käsi
-kumpparilla

3 rounds of
12 cal row
5 box jump
20s. hs hold facing the wall
2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Sots press
3x5 AHAF

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Snatch pull
3x3 115% of 1RM snatch
2s. @ start, below knee, mid thigh, no ext.

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Snatch
in 15 minutes
Built up to a heavy 3 tng snatch
mark 3 of your heaviest
leave 0 in the tank.

Back squat
5x5
@76%
Rest 2-3min.

Rive ja työntö

3 Rounds for Load and Quality
- 10 Double DB/KB Deadlifts + 30m Farmers Carry + 10 Deadlifts
- 8-10 Strict Chinups
- 8-10 Strict Ring Dips

EMOM 12:
Min 1-6: 4 @80+% of 1RM Box Squat
Min 7-12: 4 @85+%
- Back Rack
- Box height should be right at parallel or just above. Adjust accordingly. This needs to be power movement.
- Unload on the box and then drive up explosively

Warm Up
Jog 100 meters
8 Lunges
8 Inch Worms
8 Revers lunges
8 kettlebell deadlifts
Jog 100 meters

CrossFit Benchmark WOD
Helen
3 rounds for time:
run 400m
21 kettlebell swings
12 pull-ups

Accessory Work
5 sets
5 x hanging knees to elbow

Cool Down
Walk as needed to return to normal breathing