CrossFit Turku

Hamstring hip raises on medball
4×6/leg

Weighted lunges
3×10/leg

DB one-legged romanian deadlift
3×12/leg

3 x 8 Deadlift at 50-60%

Rest 1 min between sets.

Partner workout:
Every 4 minutes for 5 rounds:
16 burpee
20 db snatch 22,5/15
24 calorie row

Split repetitions half.

Partner workout
4 rounds:
300m run
300m row
60 db snatch alternating
rest 3 minutes

keep intensity at 80%

3 sets of 5 reps,
power clean
a. power clean high catch
b. deep power clean
c. clean
1. set 3 sec pause
2. set 2 sec pause
3. set 1 sec pause

clean pulls
4×3 at 80% 1RM from pc

power clean
3×2 at 70%

15 minute AMRAP of,
10 db hang clean & jerk
10 sit-up
10 cal row

rest 5 minutes

15 minute AMRAP of,
10 squat
8 push-up
6 ring row

keep intensity at 80%

Hamstring hip raises on medball
4×6/leg

Weighted lunges
3×12/leg

DB one-legged romanian deadlift
3×12/leg

Russian kbs
3×12

rest 1 min between sets

For time:
50 Box jump 24/20″
rest 1 min
50 Jumping pull-ups
rest 1 min
50 Kettlebell swings 16kg
rest 1 min
50 Walking Lunge steps
rest 1 min
50 Knees to elbows
rest 1 min
50 Push press 20/15
rest 1 min
50 Back extensions
rest 1 min
50 Wall ball 20/14
rest 1 min
50 Burpees