CrossFit TurkuOPEN GYM
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Rest 5 min
Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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Open Gym YLÄSALILLA
Do a WOD from past week
Muista ilmoittaa Open tuloksesi ajoissa!
Atso Open 13.4
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Floor Press
4×3 50%-70%
OTM 7min
7 Deadlift 60% 1 rm
remaining time Muscle-ups
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Easter special (in teams of 4):
4k Row
120 Double Under
80 Burpee
40 thruster 50/30
Going through standards
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Open 13.4
MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Tips and gameplan
Naka athletics
Scapular mobility
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Deload week
Split Jerk
2-2-2-2-2 @ max 60%
OTM 4min (60% from C&J 1rm)
Pause Clean
Hang Clean
Push Jerk
Split Jerk
AMRAP 1min
Clean & Jerk
Juhis HS
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Deload week
Overhead Squat
3-3-3-3-3 @50-70%
2 min AMRAP
9 push-up
18 stationary lunges 24/16
2 min AMRAP
6 push-up
12 stationary lunges 24/16
2 min AMRAP
3 push-up
6 stationary lunges 24/16
Siiri & Anni going at it on 13.3
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Deload week
Snatch grip deadlift
5-5-3-3-2
45-50-55-55-60% (from DL 1rm)
5 Rounds:
10 Kb swing 32/24
15 Toes to bar
Kalle L. Open 13.3
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Open Gym YLÄSALILLA
Do a WOD from past week
Muista ilmoittaa Open tuloksesi ajoissa!
Harri E. 13.3
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Weighted Pull-up
3 heavy sets of 3-1 reps
6 rounds of each in Tabata style (20s work 10s rest):
KB Swing 32/24
Push press 30/20
Row
Back extension
Ankle mobility
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