Category: Yleinen

2 ROUNDS:

1. POWER CLEAN X 5
2. HANG CLEAN X 5
3. CLEAN X 5
4. REST (ADD WEIGHT)
5. POWER CLEAN X 3
6. HANG CLEAN X 3
7. CLEAN X 3
8. REST (ADD WEIGHT)
9. POWER CLEAN X 1
10. HANG CLEAN X 1
11. CLEAN X 1
12. REST (DEDUCT WEIGHT)

5’S AT 50-60%1RM C&J
3’S AT 60-70%1RM C&J
1’S AT 70-80% 1RM C&J

Johannes Simola won bronze at the men open category in Unbroken 2019.
Pic: Marko Vallius

PARTNER WORKOUT,
AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
30 CAL ROW
24 PUSH-PRESS 50/35KG
18 TOES TO BAR

SPLIT REPETITIONS AS DESIRED. ONE WORKS AT A TIME.

Monaliisa Ketola won gold at the masters +40 category in Unbroken 2019.
Pic: Marko Vallius

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

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

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