DELOAD WEEK
Partner workout
For time:
100 pull-ups
80 db/kb thruster
60 ring dips
40 toes to bar
split reps as desired.
Lauri F.
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Author: The Black Book
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020918 Sunnuntai
Sunday special
Team workout
For time:
300m run
90 deadlift 100/70
300m run
90 power clean 70/50
300m run
90 overhead squat 40/30
300m run
Military competition at Reebok CrossFit Turku on Saturday.
Pic: Sotilasurheiluliitto
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310818 Perjantai
Low hang power clean 5 x 3 at 70% 1rm C&J
Split jerk
2 x 2 at 80% 1rm C&J
3 x 1 at 90% at 1rm C&J
Coach Stigu competeted in weightlifting masters competition in Barcelona
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300818 Torstai
5 Alternating rounds with a partner
2 minute amrap of,
10 thruster
200m row
max reps thruster 42,5/30
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290818 Keskiviikko
For time:
2,2 km run
then,
21-15-9 of
db push press
toes to bars
Saara Laaksonen won silver at masters world championships in Barcelona in w35-39 under 63kg-category with 79kg in snatch and 94kg in clean & jerk.
Categories
280818 Tiistai
Back squat or deadlift
5 x 5 build up at 70%
rest as needed
Build up to a heavy 1 rep front squat
Monaliisa Ketola won bronze at masters world championships in Barcelona in w40 under 69kg-category with 55kg in snatch and 82kg in clean & jerk.
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270818 Maanantai
For time:
20 air squat + sit-ups
19 db snatch
18 burpee pull-up
17 air squat + sit-ups
16 db snatch
15 burpee pullup
Lauri S.
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250818 Lauantai
Martti won silver and Nea gold at 20 and 23 -year olds Finnish national weightlifting championships
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240818 Perjantai
2 x 4 snatch at 70 at 1rm
3 x 3 snatch at 75 at 1rm
2 x 1 heavy snatch
Heikki R.
Pic: Marko Vallius
Categories
230818 Torstai
For time:
10 cal row
10-1 burpee over rower
Finisher:
10-8-6-4-2
Back rack lunges (per leg) 60/40
back extensions with a 1 sec pause
Pic: Marko Vallius