CrossFit Turku
10 Min Amrap
6x Knees 2 elbows
9x Push ups
12x air squat
Rest 3 Min
5 min Amrap
4x KB swing 32/20 kg
6x Box jump 30″/24″
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[youtube http://www.youtube.com/watch?v=ShFAeNdiEiA&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments
Push Press
5-3-1
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5 rounds
Run 200m
10 Overhead Squat (42,5/30 kg)
Run 200m
10 Push Press(42,5/30 kg)
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[youtube http://www.youtube.com/watch?v=S21wtEVDvEU&w=420&h=315]
Courtesy of CrossFit Inc.
“Tapsan Tahdit”
5 rounds
2 Muscle Ups
4 Handstand Push-Ups
6 Power Cleans 80/50 kg
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“Cinderella”
AMRAP 20
5 Thrusters 50/35 kg
10 Pull-Ups
15 KB Swings 24/16 kg
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Viikolla 51 ja 52 EI OLE ILMAISIA KOKEILUJA (katso aikataulut ja tuntikuvaus)
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Weighted pull-ups
3-3-3
Weighted dips
3-3-3
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3 rounds
15 Hollow Body rocks
15’s Back Lever
45’s handstand Hold
(not a timed workout)
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Snatch
3-3-3
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400m run
21x KB right hand snatch (16/8 kg)
21x KB left hand snatch (16/8 kg)
400m run
15x KB right hand snatch (16/8 kg)
15x KB left hand snatch (16/8 kg)
400m run
9x KB right hand snatch (16/8 kg)
9x KB left hand snatch (16/8 kg)
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[youtube http://www.youtube.com/watch?v=tk9MogjNas4&w=560&h=315]
Courtesy of CrossFit Inc.
Deadlift
3-3-3
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“Run Forest Run”
200m Run
10x Chest To Bar Pull-up
30x Deadlift (100/60kg)
400m Run
10x Chest To Bar Pull-up
20x Deadlift (100/60kg)
200m Run
10x Chest To Bar Pull-up
10x Deadlift (100/60kg)
400m Run
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[youtube http://www.youtube.com/watch?v=XvM8aY1_tfI&w=560&h=315]
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“JM-006 Wood Chipper”
50 Double Under
50 Sit ups
50 Kb Swings 1.5 pood
50 Burpee
50 Wall ball
50 Air Squat
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[youtube http://www.youtube.com/watch?v=4XMhDEnO9rg&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments
Push Press
3-3-3
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5 Rounds
30 DU
20 Pull Ups
10 HSPU
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Squat Clean
3-3-3
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21-15-9
Hang power clean 60 kg
Toes 2 bar
Push up
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