Pull-up 1RM

Find weighted pull-up 1RM

Pull-up 2RM

Weighted pull-up 2RM

Pull-up 3RM

Find your 3RM pull-up for today.

2019 Crossfit games ringer 2

15-10-5
– Target burpees
– OHS60/42,5kg

Timecap 7 minutes.

Hang snatch 1RM

Find your hang snatch 1RM of the day.

Snatch 1RM

Find your 1 rep max of the day.

Optional workout

3 rounds for time
– 1-2 rope climbs
– 150m row
– 20 double kb thrusters (pick weight)
– 200m run

Imperium Extra Core Workout I

2 rounds of
– 15 v-ups
– 15 straddle ups
– 15 hollow rocks
– 10 candlestick to L-sit
– 10 candlestick to straddle hold
– 15 seated straddle leg lift
– 15 seated leg lift

Rest as needed between movements

Rest day

Rest day: Recovery work and mobility

Jaksaa, jaksaa!

12 x Every 90 seconds alternating between
– 2 heavy deadlifts
– 40m kb front rack walk

No ei välttämättä jaksa!

For time
– 800m run
– 60 wallballs
– 800m run

Bench press

Bench press 6 x 3.

1 second pause on the last rep.

A better party time than Flow

9 min amrap of
2-4-6-8… Hang power cleans 80/55kg
2-4-6-8… Toes to rings
100m row