CrossFit Turku4 Rounds for quality:
8+8 Box step ups
12 Bent row
12 Skate squats
12 Back extension
8 Nordic hamstrings
Tabata intervals
Wallball
rest 1 minute
Row
rest 1 minute
Pull-up
rest 1 minute
Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Back Squat
6-6-3-2
70-80-90-95
Front Squat
5-4-4-4
65-75-80-80
Power snatch + hang snatch + overhead squat
3 second pause on receiving position of snatches
and 3 second pause on the bottom position of the squat
Freda Burnette: I Want to Live Longer
In 20 minutes as many rounds as possible of:
600m run
6 Power clean 102,5/70
CrossFit Kids
Deadlift
20 repetitions (at 50% from 1RM)
Increase your weight 2,5kg from last time, if weight is getting too heavy change the first set as 10 repetitions.
then every 5 minutes for 3 sets,
10 Deadlift at the same weight
4 x 10 Weighted lunge
Increase weight, or use a different version of lunge.
3 rounds of 2 minute intervals:
Kettlebell swing 32/24
Rope climb
Push jerk @70% from 1rm push jerk
Burpee
Wall ball 20/14
300m Run
In this workout you move from each of six stations after 2 minutes. The clock does not reset or stop between exercises. This is a twelve-minute round.
Follow Anette’s Regional competition in Madrid starting on Friday from here
CrossFit Kids
Back Squat
8-6-4-4
65-75-85-90
Front Squat
5-4-3-3
70-80-85-90
Follow Anette’s Regional competition in Madrid starting on Friday from here
Tuulikki T.
Find heavy 1rep of the day
Clean & Jerk
Then,
30 clean & jerk at 70% from todays 1rm
Follow Anette’s Regional competition in Madrid starting on Friday from here
