CrossFit Turku
Snatch
3-3-3
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3 Rounds for time:
6 x Deadlift (75% 1rm)
200m Run
12 x Toes 2 Bar
12 x Sit-up
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[youtube http://www.youtube.com/watch?v=zOQ0O9aWMag&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments
Deadlift
3-3-3
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50 burbee pull-ups
(begin every minute with 5 wall balls)
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[youtube http://www.youtube.com/watch?v=U0fy7FOzWjY&w=420&h=315]
Remember to Post Times, Rounds, Loads and Comments
Rest Day (3+1)
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WOD From the main site
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“Filthy Fifty”
For time:
50 Box jump, 60 cm box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20 kg
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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[youtube http://www.youtube.com/watch?v=TQnoew96z-A&w=420&h=315]Remember to Post Times, Rounds, Loads and Comments
Snatch Balance
5-5-5
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For Time:
10!
Overhead Squat (50% 1rm)
Bench Press (50% 1rm)
Chin-Up (Strict)
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[youtube http://www.youtube.com/watch?v=GUl7UqbL3uc&w=420&h=315]
Remember to Post Times, Rounds, Loads and Comments
Deadlift
5-5-5
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“Hang a row”
Couples wod
AMRAP 16min
102,5kg deadlift hold
500m row
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One rows, other holds the deadlift. Rowing is allowed only when the bar is off the ground. Score is the meters rowed.
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[youtube http://www.youtube.com/watch?v=QciVTt-4MUg&w=560&h=315]
Shoulder Press
5-5-5-5-5
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“MORRISON”
50-40-30-20-10
Wall ball
Box jump (60cm)
KB swing (24kg/16kg)
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[youtube http://www.youtube.com/watch?v=lLFunBPgPOo&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments