CrossFit Turku

Bench press technique

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

Full rounds, alternating.

Mobility work:
windmills
jefferson curl
cossack squat

On the minute for 20 minutes of:
1. kettlebell swing
2. hinge row
3. air squat
4. turkish get-up
5. push-up

You choose repetitions.

Team workout:
As many rounds as possible in 15 minutes:
9 deadlift 140/100
18 bar facing burpee
300m run

Teams of three. Run is all together.

Snatch
Find 3 RM of the day

Then,
at 90% from 3 RM. Do snatch pull + hang snatch every minute for 10 minutes with 3 second pause at catch and top position.

For time:
50 wall-ball shots
15 cleans, 60/40
50 wall-ball shots
10 cleans, 80/55
50 wall-ball shots
5 cleans, 100/70

Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target

12 min cap

Check out CrossFit Team series

For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches 42,5/30 total, sets of 15
120 double-unders, each, relay

15 min cap

Check out CrossFit Team series

Back squat
6×6 reps

@80%

Partner workout for time:
100 cal row
100 toes to bar

split repetitions as desired

12 min cap

For time:
30-20-10
Power clean
Hang squat clean
Push press
40/25kg

Team workout:
As many rounds as possible in 19 minutes of,
21 toes to bar
21 db/kb snatch
21 jumping lunges

Split repetitions as desired. One works at a time.

Find
power clean + squat clean
1RM

then,
10 sets of 5 unbroken power clean + push jerk (1+1)
alternating with a partner
add weight every second set.