Category: Yleinen

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

“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

COMPARE YOUR SCORE

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.

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

“NANCY”

5 ROUNDS FOR TIME OF:
400-METER RUN
15 OVERHEAD SQUATS 42,5/30KG

COMPARE YOUR SCORE

Unbroken 2019 women open podium. Anette LAiho won bronze!
Pic: Unbroken 2019 by CrossFit 8000

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

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.

“DIANE”

FOR TIME:
21-15-9
DEADLIFT 102,5/70
HANDSTAND PUSH-UP

COMPARE YOUR SCORE

Juuso N.

CLEAN & JERK 10 MIN EMOM OF:
A. 3 PAUSE JERK (3 SECONDS)
B. 3-POS CLEAN
(HIGH HANG – HANG – FLOOR) AT 40% 1RM CLEAN & JERK

5 X 3 CLEAN & JERK

Open 12.3

COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 18 MINUTES OF:
15 BOX JUMPS 60/50CM
12 PUSH PRESS 50/35KG
9 TOES-TO-BAR

Rasmus K.