CrossFit Turku4 ROUNDS EVERY 2 MINUTES:
A.
12 KB SWING 24/16
10 SIT-UP
8 PULLUP / JUMPING PULLUP
B.
10 BURPEE
50 DOUBLE UNDER
Anette Laiho & Katleena Kärkkäinen (who is now representing CrossFit Jyväskylä) took 2nd place in a pair competition Beach throwdown in Amsterdam.
“FIGHT GONE BAD!”
THREE ROUNDS OF:
WALL-BALL 20/14LBS
SUMO DEADLIFT HIGH-PULL 35/25KG
BOX JUMP 50CM
PUSH-PRESS 35/25KG
ROW (CALORIES)
REST
Throwback: Henry R.
HANG POWER SNATCH + LOW HANG POWER SNATCH
8 X 1 HANG POWER SNATCH + 1 LOW HANG POWER SNATCH AT 70% OF YOUR 1RM SNATCH.
SNATCH DEADLIFT
5 X 5 REPS
3 X 3 REPS
FOR TIME:
900M RUN
60 DB ONE ARM HANG CLEAN & JERK
600M RUN
40 DB ONE ARM HANG CLEAN & JERK
300M RUN
20 DB ONE ARM HANG CLEAN & JERK
22,5/15KG
PARTNER WORKOUT, 5 ROUNDS ALTERNATING ROUNDS:
8 BURPEE BOX OVER 60/50CM
8 BAR MUSCLE-UP
REST
FRONT SQUAT BUILD TO A 6RM.
THEN 3 X 6 REPS AT 80-85% OF 6RM.
3 X 10 WALKING LUNGES
USE BAR, STEPS BACK OR WALKING LUNGES.
NO FORWARD LUNGE.
Outdoors rack
4 ROUNDS EVERY 5 MINUTES:
300M RUN
20 WALLBALL 20/14
10 POWER CLEAN 45/30KG
BAR MUSCLE-UPS
AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
300M ZERCHER PLATE CARRY 20/15
600M RUN
800M EITHER SKI OR ROW
Juho R.
FOR QUALITY WITH A PARTNER:
60 DOUBLE-UNDER BOTH
60 STRICT TOES TO BAR
60 PAUSED OVERHEAD SQUAT 50/35 IN SETS OF 5’S
60 STRICT PULL-UPS
60 WEIGHTED BOX STEP-UPS 22,5/15 IN SETS OF 10’S
60 DOUBLE-UNDER BOTH
SPLIT REPETITIONS AS DESIRED, EXCEPT OHS & WBOX STEP-UPS.
HANDSTAND PUSH-UPS
WITH PARTNER,
ACCUMULATE HANDSTAND HOLD
AS PARTNER ROWS 500 M
ACCUMULATE PLANK HOLD
AS PARTNER ROWS 500 M
ACCUMULATE SUPPORT ON RINGS
AS PARTNER ROWS 500 M
