CrossFit Turku4 ROUNDS:
1 FULL ROUND IN 3MIN OR 3 MIN AMRAP,
30 DUMBBELL SNATCHES 22,5/15
15 BURPEE BOX JUMP-OVERS 60/50CM
REST 3 MIN
Team RCFT in Unbroken 2019 was a huge success. Monaliisa Ketola won gold in 40+ category. Anette Laiho got bronze in women open category and Johannes Simola also got bronze in men open category. Matias Salmela was 5th, Nea Hukkinen 19th and Janne Tolppanen 36th.
CLEAN & JERK 10 MIN EMOM OF:
A. 3 PAUSE JERK (3 SECONDS)
B. 3-POS CLEAN
(HIGH HANG – HANG – FLOOR) AT 40% 1RM CLEAN & JERK
5 X 3 CLEAN & JERK
Open 12.3
COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 18 MINUTES OF:
15 BOX JUMPS 60/50CM
12 PUSH PRESS 50/35KG
9 TOES-TO-BAR
Rasmus K.
4 ROUNDS EVERY 2 MIN:
A. 14 DB SNATCH 22,5/15 + 50 DU
B. 400M RUN
Pihla P.
FRONT SQUAT BUILD TO A 1RM.
THEN 4 X 1 REPS AT 80-85%OF 1RM.
4 ROUNDS:
10 DEADLIFT 35-45% 1RM DL
REST 1 MINUTE
12 WEIGHTED LUNGE 35-45% 1RM FS
REST 1 MINUTE
Sami L.
“NASTY GIRLS”
3 ROUNDS FOR TIME OF:
50 SQUATS
7 (STRICT) MUSCLE-UPS
10 HANG POWER CLEANS 60/42,5KG
Lotta L.
BUILD UP TO A HEAVY 3 REP “TNG” POWER SNATCH
ON THE MINUTE X 5:
2 “TNG” SQUAT SNATCHES
AT APP.80% 3RM TNG PW SN.
HANG SNATCH PULLS
20 REPS IN AS FEW SETS AS POSSIBLE AT 60% 1RM SNATCH
Some quality prizes from Vihannespörssi at SaliskaBailut 2019.
EVERY 75 SECONDS FOR 10 ROUNDS:
3 HANG CLEAN & JERK 60/40KG
6 TOES TO BAR
9 WALLBALL 20/14
27 DOUBLE-UNDER
Mikko H.
