CrossFit Turku
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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Rest Day (3+1)
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WOD From the main site
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“Filthy Fifty”
For time:
50 Box jump, 60 cm box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20 kg
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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[youtube http://www.youtube.com/watch?v=TQnoew96z-A&w=420&h=315]Remember to Post Times, Rounds, Loads and Comments