Category: Yleinen

5 ROUNDS:
A. SKI ERG CALORIES (RECOVERY PACE)
B. 20 KB HANG CLEAN & JERK (10+10)
15 PUSH-UP
10 DEADLIFT 80/55

RCFT competition crew at Turun Tuomiopäivä 2019.

FOR TIME:
70 WALLBALL 20/14
50 CLEAN & JERK 45/30KG
30 (STRICT) HANDSTAND PUSH-UPS

BUILD TO A 2RM TOUCH AND GO SNATCH.

THEN ON THE MINUTE FOR 6MINUTES: 2 REPS AT 85% OF YOUR 2RM.

COOLDOWN ON THE MINUTE FOR 4 MINUTES OF 2 REPS AT 50% OF 2RM SNATCH.

Matias S.

PARTNER WORKOUT.
5 ROUNDS:
A. RUN 300M
B. ROW 400/350M

SHOULDER PRESS
BUILD TO A 3RM.

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES OF:
1-3-5-7-9-11-13-15-17-19-21..
PUSH JERK AT 50% 1RM C&J
BURPEE

FRONT SQUAT BUILD TO A 6RM.

THEN 4 X 6 REPS AT 80% OF YOUR 6RM.

4 X 6 WALKING LUNGES

USE BAR, STEPS BACK OR WALKING LUNGES. NO FORWARD LUNGE.

Eveliina S.

3 ROUNDS,
90 SECONDS WORK 90 SECONDS REST:
A. “CINDY”
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
B. AMRAP OF,
50 DOUBLE-UNDERS
20 SIT-UPS

Pyry K. followed by Pete A.

PARTNER WOD,
“YETI”
FOR TIME:
25 PULL-UPS
10 MUSCLE-UPS
1.5 MILE RUN / 2,4 KM
10 MUSCLE-UPS
25 PULL-UPS

SPLIT REPS AS DESIRED. BOTH RUN.

Syncro burpee box overs. Juha S. & Janne L.

CLEAN & JERK
2 SETS OF 3 REPS AT 30% OF YOUR 1RM CLEAN AND JERK.
3 SETS OF 2 REPS AT 50% 1RM CLEAN AND JERK.
4 SETS OF 1 REP AT 60-70% 1RM CLEAN & JERK

NO-REP RULES. MISSED LIFT 5 BURPEE. STEP FORWARD OR BACKWARDS AFTER CLEAN OR AFTER STANDING JERK 3 BURPEES.

Team Blue

EVERY 4 MINUTES FOR 5 ROUNDS:
9 THRUSTER 40/30
9 KB SWING 24/16
300M RUN

SaliskaBailut Spirit of the games Juuso Normio