CrossFit TurkuFor time:
45 strict chest to bar pull-up
60 front rack lunge 40%from 1RM front squat
Partition the repetitions as you like. Every time you break a set do 5 burpees.
This is part of a six week progression to develop pull-ups and squat.
Enni E.
3 rounds 1 minute each movement for repetitions of,
kettlebell swing 24/16
sit-up
push-up
box jump 24/20
rest 1 minute
The CrossFit Games: 2016 Highlights
Hang clean 1 rep max of the day
then,
at 90% of 1RM do 3 sets of 2 reps hang cleans
The Hang Clean
For time:
10-1
back squat 100/70
strict toes to bar
strict ring dip
Work with a partner by starting from different movements. Goal is to finnish the workout for time, but try to go all sets unbroken.
As many rounds as possible in 16 minutes with a partner taking turns of,
12 deadlift 70/50
9 hang clean 70/50
21 double-under
Petteri O. GHD sit-up
For time:
21-18-15-12-9-6-3
erg for calories
thruster 42,5/30
Erg means concept2 ergs, ski or row.
Chronic Disease: “We Have the Answer”
Every 3 minutes for 6 rounds:
5 strict chest to bar pull-ups
10 front squat @40% 1RM
15 burpee
This is part of a six week progression to develop pull-ups and squat.
Opening day for new space!
”Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ”Body Armor”. From here on it will be referred to as ”Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
If you’re unable to run, you can ski or row as a scaling option.
Emme pysty tarjoamaan painoliivejä kaikille , joten jos haluat ottaa lisähaasteen, käy hommaamassa itsellesi 9 kilon painoliivi taikka muu sopiva lisäpaino.
Deload week
Hang power snatch
5 x 5 repetitions
with 3 second pause at the catch position
Use a light enough weight for the repetitions to be powerful, aggressive and technically solid.
Lauri K.
Deload week
Muscle-up skills & strength
5 sets of ice-cream maker on rings
5 sets of ring pull-up variation
5 x 1 skin the cat
accumulate 1 minute ring support
accumulate 1 minute ring dip hold
