CrossFit Turku

Alternating with a partner
5-4-3-2-1 of,
thruster 70/50
bar muscle-up

As many repetitions as possible in 25 minutes of:
200 double-under
150 calories erg
100 burpees
50 box jump 20″

Front squat
6×2 reps
@80%
Team series event 5

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

100/70kg
24″/20″

Team series “Jackie”

For time:
Partner 1 completes:
1,000-m row
50 thrusters 20/15
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters 20/15
30 chest-to-bar pull-ups

Deload week

Technique:
double-unders and toes to bar

For repetitions:
2 minutes of double-unders
2 minutes rest
2 mintes of thruster with a bar
2 minutes of rest
2 minutes of toes to bar
2 minutes of rest
2 minutes of step-ups with a kettlebell

Deload week

Clean & jerk technique work

Every 2 minutes for 5 sets complete:
3 power clean 1 second pause
2 push jerk 2 second pause
1 split jerk with 3 second pause

Deload week

As many rounds as possible in 20 minutes of,
400m run
15 wallball 20/14
12 deadlift 50/35
9 burpee box jump

rest 10 seconds between every movement and if a set is broken.

Deload week

Handstand skills

Partner workout
5 rounds:
2 wallclimbs with a 10 second hold at the wall
accumulate 30 seconds in L-sit
20 walking lunges syncro
20 calories row

Deload week

Bench press technique

5 rounds alternating with a partner:
20 calories ski erg
15 floor press
rest

Full rounds, alternating.