CrossFit Turku

Partner workout,

5 rounds:
6 DB/KB snatch
30/20 calories erg

Alternating rounds, both 5 rounds.

Front squat
tempo 32×1
4 x 2

Test 1RM Front squat
3 rounds for time of:
60 squats
30 burpees
30 ring-row

For time:
21 deadlift
15 thruster
9 snatch
21 pull-up
21 deadlift
15 thruster
9 snatch
15 pull-up
21 deadlift
15 thruster
9 snatch
9 pull-up

50/35kg

Partner workout:

7 min AMRAP of,
2-4-6-8…
Push jerk 40/30
Pistol squat (scaling version jumping lunges)

rest 4 min

7 min AMRAP of,
2-4-6-8…
Sumo deadlift high-pull 40/30
Sit-up

Grab a partner and start from either one of the AMRAPs. Then rest for 4 minutes and do the other AMRAP. Partners start from different movements and change when both have completed required repetitions.

Find a heavy set of
Snatch pull + snatch
then,

Every minute for 10 minutes
1 Snatch (90% of the snatch pull + snatch)

Weighted pull-up 1RM

Deadlift
5-5-3-1-3-1(+)
40-45-55-65-75-82,5%

For quality 5 sets of:
3-5 strict chest to bar
followed by 3-8 butterfly chest to bars
6 one-legged one-arm kb deadlift / leg

Every 5 minutes for 5 rounds:
20/15 calories row
16 wallball 20/14
12 push-up
8 kb/db snatch

“Fran”

For time:
21-15-9
Thruster 42,5/30
Pull-up

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