270323 MAANANTAI
Partner workout
for time:
100 deadlift 60/40
50 bar over burpee
2min rest
80 hang power clean 60/40
40 bar over burpee
2min rest
60 front squat 60/40
30 bar over burpee
split reps
280323 TIISTAI
Handstand skills
OTM 20
1. shuttle run
2. toes to rings
3. row
4. wall walk
5. rest
290323 KESKIVIIKKO
3 rounds
90s AMRAP
12 pistol squat
6 strict pull-up
90s REST
after 3 rounds:
3 rounds
90s AMRAP
10 box step ups w/ db 22.5/15
10 push-up
90s REST
300323 TORSTAI
CF games quarterfinals 2023 event 2 (modified)
12min AMRAP
8 db snatch arm 1 32,5/22.5
8 oh stationary lunges arm 1
8 db snatch arm 2
8 oh stationary lunges arm 2
40 crossovers
310323 PERJANTAI
jerk in split 3 x 4
jerk balance 4 x 3
pause split jerk 4 x 3 @50-65% 1rm
(2s pause in dip & catch)
pause split jerk 4 x 2 @65-75% 1rm
(2s pause in catch)
010423 LAUANTAI
Partner workout
20min AMRAP
50 medicine ball squat clean 20/14
30 weighted partner sit-up 20/14
50 box jump
30 weighted partner sit-up 20/14
ball must stay in the air during the whole
workout