Category: Yleinen

Deload week

Every 2 minute for 10 sets,

Power Clean + Clean + Hang Clean + Jerk

Deload week

Team workout,

4 Rounds:
1. 300m Run
AMRAP,
2. 6 Thruster 40/30 & 8 Box Over 50
3. 6 Toes to bar & 8 Dumbbell Snatch
4. Rest

Deload week

Find box jump max height

Couple workout:
4 rounds:
Row 25cal
5 Burpees
10 Hang power clean ~40% 1RM power clean

One rows while other does burpees & hang power cleans

Deload week

Snatch Push press + Snatch balance (no dip)
7 sets

10 Rounds for time:
5 Pull-up
10 Push-up
15 Squat

“Samuli”

8 rounds

10 Mountain Climbers (per leg)
10 Toes to Bar
10 Weighted Box Step-ups
+ Finisher

9 Wall Climbs
1 Rope Climbs

Internationally acknowledged Finnish mountain climber Samuli Mansikka, 36, and the nepalese Pemba Sherpa died the 24th of March 2015 when descending Annapurna. Between his mountain climbing expeditions Samuli trained at CrossFit Herttoniemi where Samuli was well-known, from many years by some. The death of Samuli was a shock and a great loss and Samuli is being sorely missed. Samuli dying doing what was important and dear for him does not ease the grief but that Samuli managed to reach the top of Annapurna, 8091m, which is considered as one of the most dangerous and difficult mountains to climb, was a great achievement.

Deadlift
5*3@80%

5 Rounds for time:
10 Burpee
5 Power Clean 90/70
1 Legless Rope climb / 5 Strict pull-up

Every minute on the minute for 15 minutes
1 Clean & Jerk

Add weight as you go

Shoulder Press
5*5 @75%

6 Rounds:
25 Wall ball 20/14
15 Ring dip

Run 5k for time