CrossFit Turku10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches
Our girls represented in Beach throwdown in Amsterdam and Enni & Katleena came 2nd! Congratulations!! Anette and Kaisa also made it to the final heat placing in the end at 10th.
30 sec max work 30 sec rest,
3 rounds:
1. wallball
2. sdhp
3. box jump
4. push press
5. row
rest full minute
Juuso K.
Snatch balance
1x 3 at 33%,1×3 at 50%, 1×3 at 70%
4×2 at 80%
from 1rm snatch
Hang snatch 5 x 2 with 3 sec pause on bottom + 1,5 squats at 60-70%
Sini & Leena
Handstand push-up skills
5 x 3 deficit hspu
2 rounds:
6+6 one-arm kneeling press
12 db row
12 push-ups (use deficit)
6+6 one-arm ring row
Ville M.
Every 3 minutes for 6 rounds:
20 double-unders
300m run /400m row
Alternate between run and row.
Tuija M.
Muscle-up technique
Partner workout for quality,
AMRAP 10 minutes you go i go:
5 strict pull-up
10 hinge row
15 ring row
rest as needed between rounds.
Joonas T.
Deload week
Juha S..
Pariskaba event 4
As many repetitions as possible in 10 minutes:
Snatch ladder
30 double-under buy in (90 single)
10-9-8-7-6-5-4-3
Weights:
30-40-50-60-70-80-90-95 men
25-30-35-40-50-55-60-65 women
TJ M.
Build up to a heavy 1RM power clean
then,
6 x 2 Power clean at 85% from 1rep PC
Partner workout,
3 rounds for time of:
Row 1500 meters
75 wallball 20/14
30 strict handstand push-ups
Split repetitions as desired.
Jarno V.