CrossFit TurkuBack squat
Build up to a 3 or 1 rep max
4 rounds for unbroken repetitions:
dumbbell hang power cleans
ring rows
rest 2 minutes
Mirka Haapasalo came 2nd in Witer War 2018!
Mirka started her CrossFit journey at our gym and has now came back to represent us. She previously worked out and honed her skills, strength and conditioning at CrossFit Lahti.
Pic: Marko Vallius
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.
Joosua Eskelinen a new Winter War 2018 champion!
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.
Annika P.
Every 2 minutes for 2 rounds:
4 power clean
4 front squat
4 push jerk
Every 2 minutes for 3 rounds:
2 power clean
2 front squat
2 push jerk
Every minute for 5 rounds:
1 clean
1 jerk
~50%-65%-80%
Anette L.
Deadlift
5-5-3-1-3-1(+)
45-50-60-70-80-87,5%
Weighted dip
5 x 5
Janne L.
For time:
50 calorie erg
50 hang power clean 50/35
50 toes to bar
50 weighted walking lunges 24/16
50 handstand push-ups
Front squat
Build up to a 3 or 1 rep max
21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell
RX weights
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Emilia T.
5 rounds alternating rounds with a partner:
6 thruster 50/35
5 pull-up
4 box jump
3 hang squat snatch 50/35
rest
both go 5 rounds.
Deload week
Partner workout for time:
100 dumbbell snatches
100 double-under each
100 dumbbell snatches
100 double-under each
Split dumbbell snatches as desired.
Deload week
Clean +
Tall Jerk
Jerk Balance
Jerks in Split
Split Press
Push Jerk
Deep Power Jerk
Split Jerk
5 x 1+3 every movement
