020124 TIISTAI
"CF Open 23.1"
14min AMRAP
60-calorie row
50 toes-to-bars (scaled: hanging knee raises)
40 wall-ball shots 20/14 (14/10)
30 cleans 60/42,5 (42,5/30)
20 ring muscle-ups (scaled: pull-up)
030124 KESKIVIIKKO
3 rounds
2min AMRAP
6+6 kb shoulder to overhead 24/16
8 box jump 60/50
1min REST
2min AMRAP
10 pistol squat
40 double under
1min REST
040124 TORSTAI
OTM 25
1. 1-2 (legless) rope climb
2. 10 db bench press
3. 15 v-up
4. 3-6 strict chest to bar
5. rest
050124 PERJANTAI
4 sets
3 tall snatch + 3 drop jump
3 sets of each:
1. 5 press snatch balance
2. 3 heaving snatch balance
3. 2 snatch balance
1 set every 2min
060124 LAUANTAI
in teams of 3:
A.
8min AMRAP of echo bike calories & weighted
box step overs 22.5/15
B.
8min AMRAP of row calories & burpees
C.
8min AMRAP of ski calories & db hang c&j 22.5/15
D.
8min AMRAP of bike calories & db one arm devils press 22.5/15
2min rest between amraps