CrossFit TurkuThruster / push press / push jerk / split jerk
1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Courtesy of Mainsite
Aleksi S. @SaliskaBailut 2015
Back Squat
20 rep
For time:
21 Sumo deadlift high-pull 40/30
63 Double-under
15 Sumo deadlift high-pull 40/30
45 Double-under
9 Sumo deadlift high-pull 40/30
27 Double-under
Our own Merituuli Kallio took second place in Karjalan Kovin 2015 masters 40-49 category
Deadlift
3 x 5
“Deadlift & Run”
For time:
300m Run
21 Deadlift 100/70
300m Run
15 Deadlift 100/70
300m Run
9 Deadlift 100/70
300m Run
Awakening
“Nate”
20 min AMRAP of,
2 Muscle-up
4 Handstand push-up
8 Kettlebell swing 32/24
Milla-Riina G. @SaliskaBailut 2015
Find heavy set of,
3-position Snatch
hi-hang, hang, below knee
Milla-Riina G. @SaliskaBailut 2015
12 minutes on the minute “Macho Man”,
3 Power Clean
3 Front Squat
3 Push Jerk
Petteri A.
12 Rounds for time of:
5 Wall-ball 20/14
5 Deadlift 102,5/70
5 Toes to bar
Satu L. @SaliskaBailut 2015
Back Squat
20 rep
6 min AMRAP of,
5 Pull-up
10 Power snatch 35/20
15 Squat
Pistol squats
Deload Week
Reverse Tabata,
10s work / 20s rest
8 intervals
Double-under
Hang Clean 30/20
Burpee
Push Press 30/20
Salli G. pull-ups @SaliskaBailut2015
Deload Week
Muscle-up technique
5 Rounds:
20 Air Squat
5 Muscle-up
90s rest
Micke N. & Pauli S. farmers carry @SaliskaBailut2015
