Author: The Black Book

HANG SNATCH 1RM

THEN,

5 X 1 AT 90% OF NEWLY ESTABLISHED 1RM.

FOR TIME
50-40-30-20-10 REPS OF:
DOUBLE-UNDER
KETTLEBELL SWING
SIT-UP

AMRAP 8 MINUTES OF:
2-4-6-8-10…
PUSH JERK 80/55KG
STRICT PULL-UP

FRONT SQUAT
8-6-4-4
65-75-80-90%
FROM 1RM FRONT SQUAT

BACK SQUAT
5-4-3-3
70-80-85-90%
FROM 1RM BACK SQUAT

Nea won gold at Finnish weightlifting nationals 2020! RCFT congratulates!

MAX REPS TOES TO BARS

5 ROUNDS EVERY 3 MIN:
15/12 CAL ROW
8 TARGET BURPEE
50% OF MAX REPS TOES TO BAR
(MIN 5 REPS, MAX 15 REPS)

DT FOR DELOAD:
ON THE MINUTE FOR 18 MINUTES:
4 DEADLIFT
3 HANG POWER CLEAN
2 PUSH JERK

AT 50% 1RM CLEAN & JERK.

7 SETS
3 -POSITION CLEAN
HIGH HANG CLEAN + HANG CLEAN + CLEAN
EVERY 2 MINUTES.

7 SETS
PUSH-PRESS + PUSH JERK + SPLIT JERK
EVERY 2 MINUTES.

Mirka at Norwegian CrossFit Championship.

COMPLETE AS MANY REPS AS POSSIBLE IN 15 MINUTES OF:
1 STRICT HANDSTAND PUSH-UP, 2 PUSH-UPS, 3 SQUATS
2 STRICT HANDSTAND PUSH-UP, 4 PUSH-UPS, 6 SQUATS
3 STRICT HANDSTAND PUSH-UP, 6 PUSH-UPS, 9 SQUATS
ETC.

Team Finland was 3rd in Norwegian CrossFit Championship.

PARTNER WORKOUT
FOR TIME:
70-60-50-40-30-20-10
CAL ROW
SECONDS L-SIT

SPLIT REPETITIONS AS DESIRED.

Mirka Henriksson was competing as part of Team Finland in Norwegian CrossFit Championship. Team Finland finished 3rd. RCFT congratulates the whole team!

FRONT SQUAT
8-8-6-6
65-70-80-85%
FROM 1RM FRONT SQUAT

BACK SQUAT
5-5-5-5
70-75-80-85%
FROM 1RM BACK SQUAT