CrossFit Turku
Squat Clean (technique/week4)
5-5-5
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5x Back Squat (100/65kg)
15x Burpee pull-up
4x Back Squat (100/65kg)
12x Burpee pull-up
3x Back Squat (100/65kg)
9x Burpee pull-up
2x Back Squat (100/65kg)
6x Burpee pull-up
1x Back Squat (100/65kg)
3x Burpee pull-up
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Remember to Post Times, Rounds, Loads and Comments
Snatch
5-3-1
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5 Rounds
15x Power snatch (40kg)
Row 250m
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[youtube http://www.youtube.com/watch?v=CRD8AUg2ApE&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments
Deadlift
5-3-1
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21-15-9-15-21
Wall ball shots (20/14)
2-4-6-4-2
Wall Climb
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[youtube http://www.youtube.com/watch?v=obdd31Q9PqA&w=420&h=315]
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10 Min Amrap
6x Knees 2 elbows
9x Push ups
12x air squat
Rest 3 Min
5 min Amrap
4x KB swing 32/20 kg
6x Box jump 30″/24″
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[youtube http://www.youtube.com/watch?v=ShFAeNdiEiA&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments
Push Press
5-3-1
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5 rounds
Run 200m
10 Overhead Squat (42,5/30 kg)
Run 200m
10 Push Press(42,5/30 kg)
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[youtube http://www.youtube.com/watch?v=S21wtEVDvEU&w=420&h=315]
Courtesy of CrossFit Inc.
Viikolla 51 ja 52 EI OLE ILMAISIA KOKEILUJA (katso aikataulut ja tuntikuvaus)
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Weighted pull-ups
3-3-3
Weighted dips
3-3-3
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3 rounds
15 Hollow Body rocks
15’s Back Lever
45’s handstand Hold
(not a timed workout)
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Snatch
3-3-3
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400m run
21x KB right hand snatch (16/8 kg)
21x KB left hand snatch (16/8 kg)
400m run
15x KB right hand snatch (16/8 kg)
15x KB left hand snatch (16/8 kg)
400m run
9x KB right hand snatch (16/8 kg)
9x KB left hand snatch (16/8 kg)
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Remember to Post Times, Rounds, Loads and Comments
[youtube http://www.youtube.com/watch?v=tk9MogjNas4&w=560&h=315]
Courtesy of CrossFit Inc.
Push Press
3-3-3
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5 Rounds
30 DU
20 Pull Ups
10 HSPU
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Squat Clean
3-3-3
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21-15-9
Hang power clean 60 kg
Toes 2 bar
Push up
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“Rocky IV”
4 Rounds
40 Jump Rope (single)
4 One hand burpee
40 Jump Rope (DU)
4 heavy deadlift (85%)
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[youtube http://www.youtube.com/watch?v=W8xHjC27YvM&w=420&h=315]
Remember to Post Times, Rounds, Loads and Comments