CrossFit TurkuTeam workout for time:
3k ski
45 clean & jerk 50/35
45 toes to bar
2k ski
30 clean & jerk 50/35
30 toes to bar
1k ski
15 clean & jerk 50/35
15 toes to bar
Teams of three, one works at a time.
Sami L.
Rotator twists
2x 10 rep
Sots press
3x 5 rep
Snatch balance complex 2×3 rep
A. Press snatch balance
B. Heaving snatch balance
C. Snatch balance
D. Overhead squat
Snatch complex
On the minute for 12 minutes:
1.Snatch Pull + Muscle Snatch.
2.Power Snatch + Deep Power
3.Snatch + 2 overhead squat
4. rest
increase weight if possible between rounds
Handstand skills
Move from one movement to another:
3 x hold (korean) dip bottom
3 x hold skin the cat bottom
3 x hold tucked front lever
3 x hold tucked back lever
3 sets of prone fly’s
3 sets of hinge rows
3 sets of single bar dips
3 sets of ring rows
Skin the Cat Progression
As many rounds as possible in 16 minutes of:
800m run
30 hang power snatch 30/20
800m run
20 hang power snatch 30/20
800m run
10 hang power snatch 30/20
800m run
AMRAP hang squat snatches 30/20, add 10/5kg after every lift
Keep intensity at 70%
Jouni H.
On the minute for 15 minutes:
1. 12 weighted lunges
2. 10 pull-up
3. 8 deadlift 50%
4. 6 weighted box step ups / leg
5. rest
Anaerobic power test with 15 pulls.
Incremental test
Rowing at increasing watts.
For more data, record heart rates.
Coach Mikko
As many rounds as possible in 20 minutes of:
300m run
20 wallball 20/14
10 toes to bar
Peg board
Every minute for 5 rounds:
1. clean pull + power clean
2. clean pull + hang clean
3. clean + 2 jerk
4. rest
Build up in weight.
Emilia T.
“DBDT”
5 rounds for time:
12 db snatch alternating
10 db hang power clean (5+5)
8 db push press (4+4)
30/20kg
Weighted pull-ups
5×5
For time:
10-9-8-7-6-5-4-3-2-1
Strict pull-up
Sumodeadlift high-pull 50/35
Oona L.
