CrossFit Turku

Every minute on the minute:

Below knee snatch
5 x 7 at 30/20 power
5 x 5 at 50/35 catch at 90 degrees
5 x 3 at 70/50 squat

Deadlift
Build up to a 1 rep max

On the minute for 10 minutes:
1. ski erg 12/10
2. bar muscle-up (chest to bar pull-ups) 2-6

Partner workout,
100-80-60-40-20
box overs 24/20″
wallball 20/14

Split repetitions as desired.

Every 2 minutes for 3 rounds:
1. push press (from the floor)
2. strict pull-up
3. db floor press
4. deficit push-up

Pick a load you can do 6-12 reps at.

7 rounds for repetitions:
15 sec wallball 20/14
45 sec double-under
rest 60 sec
15 sec db snatch
45 sec row calories
60 sec rest

Build to 1 RM of the day,
hang clean + below knee clean + push jerk + split jerk

then,
5×2 at 80% clean & jerk with 3 sec pause at catch on clean and jerk.

Deadlift
5-5-3-1-3-1(+)
50-55-65-75-85-92,5%

3 sets of muscle-ups
rest 3 min between sets

3 Rounds for time:
25 weighted sit-ups
25 burpees
25 toes to bar
25 power clean 42,5/30

5 x strict handstand push-ups/ deficit push-up
rest 2 min between sets

As many repetitions as possible in 8 minutes of:
50 calorie ski erg
remaining time handstand push-ups