CrossFit Turku

3-position snatch

every 90 seconds for 7 rounds
1 hang snatch
1 below knee snatch
1 snatch

Weighted pullup
10 x 2

Deadlift
5-5-3-5-5(+)
(35-45-45-55-65)

2 Rounds for repetitions:
unbroken ring row
unbroken hanging leg raises
15 one-legged romanian deadlift/leg
rest as needed

Winter War 2017 qualification event 4

As many rounds as possible in 7 minutes:
2 x Muscle-up
8 x Kettlebell thruster 2 x 24kg/2 x 16kg
32 x Double-under

Scaled division:
As many rounds as possible in 7 minutes:
4 x Pull-up
8 x Thruster 40kg/25kg
16 x Bar over jump

Back squat
6 x 6
at 80%

For time:
1 km Ski erg

For time:
50 burpee
50 weighted lunge
50 db/kb snatch
50 push-up
50 double-under

For time:
50 cal row
30 strict handstand push-up
10 squat snatch 60/40

3 RM jerk from a rack

Power clean 5RM (TNG)

Event 2
5 min AMRAP
Wallball: 4-8-12-16…
Toes to bar: 2-4-6-8…

Event 3
4 MIN AHAP
1 x clean
1 x hang clean
1 x shoulder to overhead

Event 2 continues
5 MIN AMRAP
Wallball : …16-20-24-28…
Toes to bar: …8-10-12-14…

Hyvää Itsenäisyyspäivää!

For time with a partner:
80 calories erg
40 db snatch
80 box jump
40 burpee
80 db snatch
40 box jump
80 burpee

Front squat
6×5 reps
@80%

7 rounds alternating with a partner:
1 legless rope climb
7 overhead squat 50/35

Both go 7 rounds.