Author: The Black Book

Weighted pullup
8 x 3

Partner workout:
60 toes to bar
80 db snatch
100 db box over
80 db snatch
60 toes to bar

Juuso K.

Back squat
5-5-5(+)
65-75-85% (from 90% 1RM)

On the minute for 10 minutes:
Odd 10 heavy kb swings
Even 10 side to side russian twists with a medball

3 rounds:
1 minute on, 1 min rest after round

Henna K.

strict pullup 3 x 10

2 rounds for time of:
100-cal. row (total, switching every 25)
50 handstand push-ups (total)

Scaled version
2 rounds for time of:
100-cal. row (total, switching every 25)
50 hand-release push-ups (total)

Janne L.

On the minute for 5 minutes:
3 cleans at 65% 1rm clean

On the minute for 5 minutes:
2 cleans at 75% 1rm clean

On the minute for 5 minutes:
1 cleans at 90-% 1rm clean

Anu N. & Terhi J.

For time:
10 Sumo deadlift high-pull
1 rope climb
9 Sumo deadlift high-pull
1 rope climb
8 Sumo deadlift high-pull
1 rope climb
7 Sumo deadlift high-pull
1 rope climb
6 Sumo deadlift high-pull
1 rope climb
5 Sumo deadlift high-pull
1 rope climb
4 Sumo deadlift high-pull
1 rope climb
3 Sumo deadlift high-pull
1 rope climb
2 Sumo deadlift high-pull
1 rope climb
1 Sumo deadlift high-pull

weighted pullup 6 x 4

5 rounds alternating rounds with a partner:
50 double-unders
50-ft.(15m) single-arm overhead lunge

Men: 22,5
Women: 15

Robin L. & Jussi R.

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Jenni H.

3 rounds:
2 min work 1 min rest
A.
5 + 5 db one-arm push-press 22,5/15
10 box jump 24/20″
B.
10 kettlebell swing 24/16
10 burpee

Deload week

Partner workout:
Death by wallball & push-up, up to 13 and back.
On the way back only wallballs.

With a continuously running clock do one wallball & push-up the first minute, two wallballs & push-ups the second minute, three wallballs & push-ups the third minute… continuing as long as you are able or untill round 13.
Partners work back to back.

Kari N.