CrossFit Turku
Power Snatch from knee
Power Snatch from mid-thigh
Power Snatch from hip
5-3-1
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“Angie”
For time:
100 Pull-Up
100 Push-Up
100 Sit-Up
100 Squats
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[youtube http://www.youtube.com/watch?v=uDQUlshxO_8&w=420&h=315]
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Push Press
5-3-1
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15 min AMRAP
4 x HSPU
8 x Burpee
16 x KB Swing (24/16kg)
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Back Squat
“5-3-1”
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“Long John”
3 Rounds for time
4 x Back Squat (80% 1rm)
2 x Broad Jump for distance
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Time and distance are both factors
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[youtube http://www.youtube.com/watch?v=WpgOpc37PCk&w=560&h=315]
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Rest Day (3+1)
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WOD From the main site
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NORTHWEST CROSSFIT WOD
5 Rounds (60kg)
15 Deadlift
12 H.P Cleans
9 Front Squats
6 Push Jerk
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http://media.crossfit.com/cf-video/Crossfit_NorthwestCrossFit.mov
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Deadlift
3-3-3
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50 burbee pull-ups
(begin every minute with 5 wall balls)
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[youtube http://www.youtube.com/watch?v=U0fy7FOzWjY&w=420&h=315]
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Rest Day (3+1)
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WOD From the main site
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Clean
3-3-3
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5 rounds
200m run
Pull Up 20 reps
Push Jerk 60kg 10 reps
Box Jump 24′ 20 reps
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[youtube http://www.youtube.com/watch?v=76IeKrmJNdA&w=560&h=315]
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Push Jerk
3-3-3
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4 Rounds
400m row
25 Ring Push Ups
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[youtube http://www.youtube.com/watch?v=GwNeukAmxJw&w=560&h=315]
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Back Squat
3-3-3
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10 rounds (75%)
Snatch 1 rep
OverHead Squat 3 Reps
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[youtube http://www.youtube.com/watch?v=xShmoddPPbQ&w=560&h=315]
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