Author Archives: Antti Akonniemi (CrossFit Herttoniemi)

WOD for Tuesday, Oct 22, 2019

A round of snatches

5 x e90sec
– 5 x 2 snatch / hang snatch

rest 90sec

5 x 90sec
– 5 x 1 snatch / hang snatch

Ei rakkaudest lajiin vaan rahan takii

3 rounds for time
– 8-10 hang power snatch 40/30kg
– 20 air squat

Imperium Extra Core Workout X

3 rounds of
– 40 m double kettle bell front rack carry
– 30 sec of plank with weight transfer
– 30 sec of hollow flies

Rest 90 sec between rounds

WOD for Saturday, Oct 19, 2019

Crossfit Games Open 20.2

RX & Masters 35 to 54
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50/35-lb. dumbbells. (22,5 & 15 in Kg)

Scaled & Scaled masters 35 to 54
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35/20-lb. dumbbells. (15 and 10 in Kg)

Masters RX 55+
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35/20-lb. dumbbells. (15 and 10 in Kg)

Masters scaled 55+
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 single-unders

20/15-lb. dumbbells. (10 and 7.5 in Kg)

WOD for Tuesday, Oct 15, 2019

Imperium Extra Core Workout IX

4 rounds for time
– 20 sec wall facing hs hold
– 20 sec plank
– 20 sec side plank (20 sec on both sides)

Rest as little as possible

A clean thruster is nice thruster

8 x every 90 seconds:
– Hang clean + thruster (2+3)

Find a heavy set.

I like to party and by party i mean i like to do a lot of T2B's and box jumps

for time:
21-15-9
– t2b's
– box jumps