CrossFit Turku

“Valentine’s day special”

Couple wod
In 20 minutes:
“Karen” + “Randy” + “Cindy”
150 Wallball 20/14
then,
75 power snatches 35/25
remaining time as many rounds of “Cindy” as possible
5 pull-ups
10 push-ups
15 squats

Split repetitions with a partner.

Thanks for the idea Reebok CrossFit 33100.

As many rounds as possible in 20 minutes:
10 weighted overhead walking lunges kb/db
8 burpees
10 weighted overhead walking lunges kb/db
8 chest to bar pull-up

5 rounds for time:
21 deadlift
15 power clean
9 front squat

50/35

5 rounds for repetitions:
1 min wallball 20/14
1 min push-up
1 min erg calories
1 min stationary weighted lunges 24/16
1 min rest

Every 75 seconds for 12 rounds:
1. 10 muscle snatches
2. 10 power snatches
3. 5 muscle snatches
4. 5 power snatches
5. 5 squat snatches
6. 3 power snatches
7. 3 squat snatches
8. 2 power snatches
9. 2 squat snatches
10. 1 snatch
11. 1 snatch
12. 1 snatch

10x 30-40%
5x 50-60%
3-2x 70-80%
1x 90-100%

Deadlift
5-5-3-5-5(+)
45-55-55-65-75

Weighted dip
6 x 3

As many rounds as possible in 20 minutes of:
30 double-under
20 thruster 20/15
10 toes to bar

Back squat
Build up to a 3 or 1 rep max

4 rounds for unbroken repetitions:
dumbbell hang power cleans
ring rows
rest 2 minutes

As many rounds as possible in 7 minutes of:
7 burpee box over
7 clean & jerk 50/35
rest 1 min
As many rounds as possible in 7 minutes of:
7 chest to bar pull-up
7 one-arm dumbbell push-press /arm

Start from either one of the AMRAP’s and change at the 1 min rest mark.

Partner workout,

For time:
40-30-20-10
erg calories
double-unders
sit-ups

While the other one rows, the other may do the double-unders and sit-ups. Change when both have completed their reps.