CrossFit Turku“Fight Gone Bad!”
Three rounds of:
Wall-ball 20/14
Sumo deadlift high-pull 35/25
Box Jump 50
Push-press 35/25
Row (Calories)
Rest
1min/station
Stigu, Emppu ja Hinkkanen Winter War karsintatunnelmissa.
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Split Jerk
3*2@60%
3*2@75%
3*1@90%
3 Rounds:
5 Overhead Squat 60/42,5
10 Ring dip
10 Front Squat 60/42,5
5 Handstand Push-up
Cap 9 min
Tempausklinikka la12113
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Open Gym YLÄSALILLA
AlASALILLA klo 13 Winter War viimeiset karsintatreenit
Do a WOD from past week
Mikko on ollut mukanamme treenaamassa, talkoissa, juhlissa, kisoissa ja valmentamassa. Nyt Mikko lähtee uusiin haasteisiin Kuopioon palo-opistoon. Mikkoa tullaan toki näkemään jatkossakin salilla, mutta haluamme toivottaa tsemppiä koulutukseen ja antaa suuren kiitoksen!
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4 min AMRAP
Row cal
Rest 1min
4 min AMRAP
10 Power Snatch 60/42,5
15 Push-up
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Thruster
Find 1 rm
4 Rounds:
15 thruster 30/20
10 toes to bar
5 burpee
Cap 10 min
Rob O. 2011 Thrusterladder
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Patrick Barber 152kg Clean.
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Snatch complex
Squat snatch-hang squat snatch-ohs
as heavy as possible in 15min
For time:
15 Strict pull-up
5 Wall climb
12 Strict pull-up
4 Wall climb
9 Strict pull-up
3 Wall climb
6 Strict pull-up
2 Wall climb
3 Strict pull-up
1 Wall climb
Cap 10 min
Ben Smith “Isabel” 1:17
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Floor press
Find 3 Rm
3 Rounds:
10 Kb Swing 32/24
20 Jumping Squat 20/15
40 Double Under
9 min cap
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http://youtu.be/oS04apHjNxM
Juhis 82,5kg Snatch. Weightlifting shoes, anyone?
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