CrossFit TurkuTechnique:
Kipping/Pull-up/Toes to bar
5 rounds:
30s 0n 30s off,
Wallball 20/14
Toes to bar
Box Jump 24″/20″
Karjalan Kovin silver medalist @Masters 50+ Jack Lange
Technique:
Handstand push-up
OTM 16
Odd: 5 Handstand push-ups
Even: 30 Double-under
Emilia Leppänen back to back Karjalan Kovin champion
Snatch technique drills
OTM 12
1min 15 Cal row
2min 15-30s Handstand hold
3min 10 Pull-up
4min 15 Swing 24/16
Team RCFT in Karjalan Kovin 2014, top left Lauri A., Juha S., Rami J., Jack L. Bottom left Emilia L., Anna M. and Kaisa N.
Weighted dip
find 5 rep max
For time:
50 Power Snatch 35/20
50 Pull-up
30 Power Snatch 35/20
30 Pull-up
20 Power Snatch 35/20
20 Pull-up
Legacy
Back Squat
1*4 70%
1*4 75%
1*4 80%
1*4 85%
For time:
300m Run
15 Hang Squat clean 50/35
300m Run
12 Hang Squat clean 50/35
300m Run
9 Hang Squat clean 50/35
300m Run
Sandbag sprint @SaliskaBailut 2014
Speed deadlift
10*3 @70%
3 Rounds:
500m Row
18 Handstand push-ups
Sandbag sprint @SaliskaBailut 2014
Floor press
4*5
15 min AMRAP of,
15 KB swing 24/16
12 Box jump 30″/24″
9 Toes to bar
Emilia E. AMRAPS part2
SaliskaBailut 2014
Back Squat
1*5 @70%
1*5 @80%
1*2 @85%
1*3 @90%
1*1 @100%
3 Rounds for time:
25 Shoulder to overhead 50/35
15 Chest to bar pull-up
Highlights from the 2014 Reebok CrossFit Games
3 Rounds:
800m Run
20 Overhead Walking lunges 20/15
20 Toes to bar
Marlon, burpee
