090625 MAANANTAI
CF Community Cup 2025, workout 1
20min AMRAP
15 box over jump 60/50
10 db snatch 22.5/15
5 handstand push-up / hand-release push-up
100625 TIISTAI
Pause back squat
5 x 2 @80-90% (1s pause)
100625 TIISTAI
5 rounds w/ partner
10+10 box step ups w/ db 30/20
12+12 sit-up
15+15 wallball 20/14
you go, I go
110625 KESKIVIIKKO
(every 3min for 4 sets
8 bench press @60-70%
4-8 strict ring dip)
For time
21 – 15 – 9 shoulder to overhead 70/50
90 double under after each set
120625 TORSTAI
(every 2min for 4 sets
1 clean pull + 2 clean @50-60%)
in 12min find daily max in the following complex:
clean + front squat + hang clean + front squat
(3 rounds
8 btn snatch grip pushpress
8 snatch gip barbell row
1min rest)
130625 PERJANTAI
For time (outside)
Buy in: 2 laps of running around the building
then
60 – 40 – 20 kb swing 24/16
20 burpees after each set
Buy out: 2 laps of running around the building
140625 LAUANTAI
CF Community Cup 2025, workout 2
AMRAP of the following interval
2min of work / 1min rest
2min of work / 1min rest
2min of work / 1min rest
3min of work
R1&2
15 toes to bar + 15 overhead squat 52,5/35
AMRAP cal row
R3&4
15 cal row + 15 overhead squat 52,5/35
AMRAP of chest to bar pullups
*intermediate 10 reps & pull-ups