CrossFit TurkuTEAM WORKOUT (TEAMS OF 4)
6 MIN AMRAP’S OF:
A# BENCH PRESS AT BW (.75/.5/.35)
B# LEGLESS ROPE CLIMB
C# DB BOX STEP-OVERS (2X22,5KG/15KG)
1 MIN REST BETWEEN.
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“GLEN”
FOR TIME:
135 POUND CLEAN AND JERK, 30 REPS
RUN 1 MILE
15 FOOT ROPE CLIMB, 10 ASCENTS
RUN 1 MILE
100 BURPEES
PARTNER WORKOUT (TEAM SERIES)
2 ROUNDS FOR TIME OF:
100-CAL. ROW (TOTAL, SWITCHING EVERY 25)
50 HANDSTAND PUSH-UPS (TOTAL)
EMOM ON THE MINUTE FOR 30
MINUTES (ALTERNATE BETWEEN
A, B AND C):
A) 1 SNATCH
B) 2 SNATCHES
C) 3 SNATCHES
BARBELL AT 70-75% OF YOUR 1RM SNATCH.
IF YOU TAKE A STEP, IT’S A NOREP.
PARTNER WORKOUT, 3 ROUNDS:
A. 5 MINUTES TO RUN 800M
B. 5 MINUTES TO COMPLETE 5 ROUNDS OF STRICT “CINDY”
“CINDY”
5 PULL-UPS, 10 PUSH-UPS, 15 SQUATS
OVERHEAD SQUAT
3-3-3-3-3
3 ROUNDS FOR TIME:
12 SNATCH DEADLIFT
9 HANG POWER SNATCH
6 OVERHEAD SQUAT
60/40KG
5 2-MINUTE ROUNDS:
10 DB DEVILS PRESS
20 WEIGHTED SIT-UPS (20/14LBS)
REST 2 MINUTES
DEVILS PRESSES HAVE TO BE UNBROKEN TO COUNT (CONTINIOUS MOVEMENT). RECORD BOTH TIME AND WEIGHT ON THE DEVILS PRESSES.
AS MANY REPETITIONS AS POSSIBLE IN 20 MINUTES OF,
45 CALORIES ERG (SKI)
45 BURPEES
45 WALLBALL 20/14
45 PULL-UP
45 BOX JUMP 24/20″
“DORK”
6 ROUNDS FOR TIME OF:
60 DOUBLE-UNDERS
30 KETTLEBELL SWINGS
15 BURPEES
MEN 1.5-POOD KETTLEBELL
WOMEN 1-POOD KETTLEBELL
PARTNER WORKOUT
5 ROUNDS FOR TIME OF:
36 WALLBALL 20/14LBS
30 TOES TO BAR
24 DEADLIFT 100/70
SPLIT REPETITIONS AS DESIRED.
