Category: Yleinen

PARTNER WORKOUT,
FOR TIME:
30-24-18-12
STRICT PULL-UP
STRICT RING DIP
THRUSTER 50/35KG

SPLIT REPETITIONS AS DESIRED.

EVERY MINUTE ON THE MINUTE FOR 15 MINUTES:
1-5 3 CLEAN & JERK AT 30%1RM CLEAN & JERK
6-10 2 CLEAN & JERK AT 50% 1RM CLEAN & JERK
11-15 1 CLEAN & JERK AT 70% 1RM CLEAN & JERK

THEN AFAFA,
5 X 1 C&J AT 80% 1RM

5 ROUNDS:
2 MINUTE ROWING FOR CALORIES
2 MINUTES TO PERFORM 5 REPS FRONT SQUAT

BENCH PRESS
8-8-5-5-3-3

6 SETS OF:
8 + 8 DUMBBELL ROWS AT AHAFA
8 LYING DUMBBELL TRICEPS EXTENSIONS AT AHAFA

3 ROUNDS FOR TIME:
100 DOUBLE-UNDER
10 SQUAT SNATCH 60/40KG

FOR TIME:
50 SKI ERG
50 SUMODEADLIFT HIGH-PULL 40/30KG
50 WALLBALL 20/14LBS
50 BURPEE
50 TOES TO BAR
50 DB BOX STEP-UP 22,5/15, 60/50CM

“DT”
FIVE ROUNDS FOR TIME OF:
12 DEADLIFT 70/50
9 HANG POWER CLEAN 70/50
6 PUSH JERK 70/50

COMPARE YOUR SCORE

PARTNER WORKOUT
3 ROUNDS,

4 MIN AMRAP OF:
20 DB THRUSTER 22,5/15KG
4 ROPE CLIMB

4 MIN REST

SPLIT REPETITIONS AS DESIRED.

CROSSFIT OLY TOTAL
3 ATTEMPTS TO ESTABLISH,
MAX SNATCH
MAX CLEAN & JERK

COMPARE YOUR SCORE

EVERY 10 MINUTES FOR 3 ROUNDS:
500M ROW
40 DB HANG SNATCH
30 WALLBALL 20/14LBS
20 TOES TO BAR
10 BURPEE BOX OVER