3 ROUNDS OF 3 MINUTE AMRAPS WITH 1 MINUTE REST:
A.
30 DOUBLE-UNDERS
15 POWER SNATCHES 35/20/10KG
B.
30 DB BOX STEP-UPS 22,5/15KG
15 BURPEES
Matias S. at Unbroken 2019.
Pic: Marko Vallius
Categories
Author: The Black Book
Categories
011019 Tiistai
DEADLIFT 5 X 5 REPS AT 50% OF YOUR 1RM DEADLIFT
FOR QUALITY:
50 (25 PER LEG) BULGARIAN SPLIT SQUAT
40 STRICT (C2B) PULL-UP/RING ROW
30 ROMANIAN DEADLIFT
20 NORDIC HAMSTRINGS
AS FEW SETS AS POSSIBLE WITH QUALITY TECHNIQUE.
Janne T. at Unbroken 2019.
Pic: Marko Vallius
Categories
300919 Maanantai
MUSCLE-UPS SKILLS
ON THE MINUTE FOR 20 MINUTES:
1# 5-6 DEVILS PRESS
2# 1-2 ROPE CLIMB
3# L-SIT 10-20S
4# 2-5 MUSCLE-UP / RING-DIP
5# REST
Nea H. at Unbroken 2019
Categories
280919 Lauantai
“FILTHY FIFTY”
FOR TIME:
50 BOX JUMPS
50 JUMPING PULL-UPS
50 KETTLEBELL SWINGS
50 WALKING-LUNGE STEPS
50 KNEES-TO-ELBOWS
50 PUSH PRESSES
50 BACK EXTENSIONS
50 WALL-BALL SHOTS
50 BURPEES
50 DOUBLE-UNDERS
Categories
270919 Perjantai
EVERY 30 SECONDS FOR MAX 20 ROUNDS:
SNATCH AT 75% 1RM SNATCH
WORKOUT ENDS AFTER 2 CONSECUTIVE FAILED REPS.
SNATCH DEADLIFT 8 X 3 REPS AT 80-85% 1RM SNATCH
On sunday. You can still register at our web store.
Categories
260919 Torstai
FOR TIME:
SKI 1K
30 STRICT HANDSTAND PUSH-UPS
ROW 1K
Unbroken 2019 men open podium. Johannes Simola won bronze!
Pic: Unbroken 2019 by CrossFit 8000
Categories
250919 Keskiviikko
“NANCY”
5 ROUNDS FOR TIME OF:
400-METER RUN
15 OVERHEAD SQUATS 42,5/30KG
Unbroken 2019 women open podium. Anette LAiho won bronze!
Pic: Unbroken 2019 by CrossFit 8000
Categories
240919 Tiistai
DEADLIFT
BUILD UP TO A HEAVY 1 REP
THEN,
3 X 5 AT 65% OF 1RM DEADLIFT
EMOM 12:
A. BARBELL ROW
B. GOBLET SQUAT
C. REST
AIM FOR 8-12 REPS
Unbroken 2019 women 40+ podium. Monaliisa Ketola won gold!
Pic: Unbroken 2019 by CrossFit 8000
Categories
230919 Maanantai
4 ROUNDS:
1 FULL ROUND IN 3MIN OR 3 MIN AMRAP,
30 DUMBBELL SNATCHES 22,5/15
15 BURPEE BOX JUMP-OVERS 60/50CM
REST 3 MIN
Team RCFT in Unbroken 2019 was a huge success. Monaliisa Ketola won gold in 40+ category. Anette Laiho got bronze in women open category and Johannes Simola also got bronze in men open category. Matias Salmela was 5th, Nea Hukkinen 19th and Janne Tolppanen 36th.
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