200223 MAANANTAI
Find 1RM of
weighted pull-up or
OTM 8
1 slow strict pull-up / 1 negative pull-up
200223 MAANANTAI
3 rounds
2min AMRAP
8 chest to bar
10 db hang c&j 22.5/15
2min row for calories
2min REST
210223 TIISTAI
Deadlift
5 x 4 @75-85%
210223 TIISTAI
5 rounds
in 1min
8 front rack reverse lunges 70/50
AMRAP deadlift 70/50
1min REST
220223 KESKIVIIKKO
For time
2 rounds
1k/850m row
50 wallball 20/14
40 box over jump 60/50
30 burpee
(3 rounds
15s side plank dip + 15s side plank hold R
15s side plank dip + 15s side plank hold L
15s hollow rock + 15s hollow hold
30s rest)
230223 TORSTAI
For time
4 – 3 – 2 rope climb
12 – 9 – 6 power snatch 60/40
(cap 6min)
230223 TORSTAI
for time:
15 – 12 – 9 deficit handstand push-up
9 – 7 – 5 thruster 60/40
(cap 6min)
240223 PERJANTAI
For time and quality:
15 power clean + push jerk @50%
1min rest
12 power clean + push jerk @65%
1,5min rest
9 power clean + push jerk @75%
2min rest
6 power clean + push jerk @85%
(3 rounds
15 barbell side bends
8-12 barbell rollouts
rest as needed )
250223 LAUANTAI
CF Open 23.2