CrossFit Turku
“Squat happens”
Choose one of the following squats and follow the rep scheme of 5-5-5-5-5
Back squat
Front squat
Overhead squat
(Deload or use heavy sets)
(After 10 min of the squat chosen, you go 1 round of barbell Tabata squats.
You have to choose between the two “remaining” squats from the list.)
Your score is the least amount of reps performed from the rounds.
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Remember to Post Times, Rounds, Loads and Comments
CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
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“Filthy fifthy”
50 box jump (60cm/50)
50 Jumping pull-ups
50 Kb swings (1 pood)
50 Walking lunges
50 K2E
50 Push Press (20kg/15)
50 Back extensions
50 Wall ball (9kg/6)
50 Burbee
50 DU
[youtube http://www.youtube.com/watch?v=2utHH6NpMjw&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments
Crossfit Games Open WOD # 2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 kg/20 Snatch, 30 reps
60 kg/35 Snatch, 30 reps
75 kg/45 Snatch, 30 reps
95 kg/55 Snatch, as many reps as possible
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Remember to Post Times, Rounds, Loads and Comments
Weighted pull-ups 1-1-1-1-1-1-1 reps
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[youtube http://www.youtube.com/watch?v=QCIxIfFvjDE&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments
3 Rounds
Row 300m
20 wall ball (20lb/14)
10 pull-ups
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[youtube http://www.youtube.com/watch?v=ja_PMJ5BOYI&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments
3 Rounds
15 Ohs (42,5 kg/30)
15 T2B
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[youtube http://www.youtube.com/watch?v=wjuULPqI-WY&w=420&h=315]
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“Zimmerman”
25 min amrap
11 C2B pull-ups
2 DL (142,5 kg)
10 Handstand push-ups
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U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
Remember to Post Times, Rounds, Loads and Comments
Run 800 m
400 m farmer carry (24kg/16)
Run 800 m
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Back squat 5-3-1
or
find your 1RM
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“VL”
21-15-9
Med ball squat clean wallball (20lb/14)
Clean (60kg/40)
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[youtube http://www.youtube.com/watch?v=3fRtn28v-Uk&w=420&h=315]
Remember to Post Times, Rounds, Loads and Comments