CrossFit Turku5 min of Double Unders
5 min of Clean & Push Jerk 42,5kg/30
3 min of Double Unders
3 min of Clean & Push Jerk 42,5 kg/30
1 min of Double Unders
1 min of Clean & Push Jerk 42,5 kg/30
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[youtube http://www.youtube.com/watch?v=hXovowbMsLE&w=420&h=315]
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Snatch
3-3-3
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“1/2 Cindy wants more”
As many rounds in 10 min as possible.
5 C2B Pull-ups
10 Hand-release push-ups
15 jumping squats
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[youtube http://www.youtube.com/watch?v=ttBHahUgV7s&w=560&h=315]
Deadlift
3-3-3
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“Winter grip”
3 Rounds
Run 400
18 kb`s walking lunge 16kg/12
18 K2E
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[youtube http://www.youtube.com/watch?v=zBdU3H503AU&w=420&h=315]
“Hammer”
5 Rounds
5 Power clean (60kg/40)
10 Front squat (60kg/40)
5 jerk (60kg/40)
20 pull-ups
(Rest 90 sec. between rounds)
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[youtube http://www.youtube.com/watch?v=X7OvA_bUWik&w=420&h=315]
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Push Press
3-3-3
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US Secret service snatch test
10 min amrap
Kb snatch 24kg/16
(Rest or switch hands as many times as you need)
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[youtube http://www.youtube.com/watch?v=maK9UXiLyiI&w=420&h=315]
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Snatch
5-5-5
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14min AMRAP
Run 200
10x Hang Power Clean (60/40kg)
Run 200
10x Ring Dips
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[youtube http://www.youtube.com/watch?v=ujcTUEa9GeI&w=560&h=315]
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Deadlift
5-5-5
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22-16-10
Deadlift (Use 50% of 1RM.)
Bar facing burpees
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“Jackie”
1000m Row
50 Thruster 20/15kg
30 Pull-ups
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[youtube http://www.youtube.com/watch?v=X1R06n-8jZc&w=560&h=315]
Courtesy of CrossFit Inc.
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“Godzilla” = King Kong * 0,7 for 15min
1 x 144 kg deadlift
2 x Muscle-Up
3 x 80 kg Squat Clean
4 x HSPU
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KAREN
150 Wall-Ball Shots (9/6kg)
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[youtube http://www.youtube.com/watch?v=TC2FmcPH64o&w=420&h=315]
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