Category: Yleinen

Build to a heavy 5RM TNG
Power clean

Build to a heavy 2RM
Power jerk

Petteri Otranen was 24th at the Winter War 2019 competition (Pic: WW 2018)

5 rounds for time:
12 dumbbell snatch
10 db front rack lunge
8 db push-press

30/20kg

Anette Laiho was 6th at the Winter War 2019 competition (Pic: Unbroken by CrossFit 8000)

For time:
9 thrusters 30/20kg
1,000-m row
15 thrusters 30/20kg
1,000-m ski
21 thrusters 30/20kg

Enni Eeronheimo was 5th at the Winter War 2019 competition

Back squat
5-3-1(+)
75-85-95% (from 90% 1RM)
add 2,5-5kg to last sets of 5-3-1.

For time:
50 box jump 24/20″
50 power snatch 35/20

Mirka Henriksson Winter War 2019 champion! (pic: WW 2018)

5 rounds every 90 seconds:
A.
10 burpee
50 double-unders

Partner workout
5 rounds for time of:
30/25/20 cal ski
30 db snatch 22,5/15

Split repetitions as desired.

Annika H.

3-position
Power snatch
high hang – hang – floor
3 sets at 50-60% 1rm snatch
2 sets at 60-70% 1rm
1 set at 70-80% 1rm

Anttoni A.

“Macho man”

As long as possible or maximum 20 minutes on the minute of
3 power clean
3 front squat
3 push jerk
90/60

Weighted push-up
3 x 3

For time:

50 strict pull-ups
100 push-ups
150 squats

Mainsite workout

Bette E.

Back squat
5-5-5(+)
65-75-85%
add 2,5-5 kg to last sets of 5’s.

5 rounds for time:
30 double-under
6 overhead squat 80/55

Riitta L.