CrossFit Turku

Clean & jerk

4×3+1
3×2+2
2×1+2

Build up in weight.

20 rounds for time:
5 pull-ups
5 push-ups
5 sit-ups
5 squats

Find 1RM weighted push-up

For time:
21 – 15 – 9
strict handstand push-up (scaled 15 – 12 – 9)
row (cal)
toes to bar

Timecap: 8 minutes

Unbroken 2017 event 3

Back squat
6×2 reps
@80%

3 Rounds for time:
15 sumo deadlift high-pull
12 hang squat clean
9 thruster
50/35

Partner workout

For time:
100-80-60-40-20
dumbbell snatch (alternating arms sets of 10)
duouble-unders (both complete 100-80..)

Deload week

Teams of three,
As many repetitions as possible in 20 minutes of:
180 double-unders
60 wallballs 20/14
60 hang power clean 50/35
60 push-ups

At double-unders, one must hold plank position. At wallballs one must hold the bar (50/35). At hang cleans one must be in the bottom of a squat. At push-up one must hang on the bar. One works the repetitions at a time.

Deload week

Snatch warm-up

Snatch balance
5 x 2

Snatch grip pushpress + overhead squat
5 x 2+2

On the minute for 10 minutes:
3-position snatch (n. 50% 1rm)

Deload week

Muscle-up skilll work

3 minute to complete:
30/20 calorie erg
10 burpee box jump
remaining time muscle-ups

Alternating rounds with a partner.
Both complete 4 rounds.

Deload week

For quality:
50 barbell row
50 one-arm kneeling press (25 per arm)
50 cuban press
50 one-arm push-press