CrossFit Turku

Snatch pull + squat snatch
Build up to a daily 1 RM

drop down to 85-90%
5 sets of snatch pull + squat snatch

For time:
100 double-under
100 kb swing 24/16
80 calories row
80 push-ups
600 m run
60 thruster 45/30

Team workout

Teams of three,
For time:
3 legless rope climb
18 clean 60/40
3 legless rope climb
15 clean 70/50
3 legless rope climb
12 clean 80/55
3 legless rope climb
9 clean 90/60

Front squat
6 × 2
@80% 1RM front squat

For time:
45 Wallball
30 Toes to Bar
30 Wallball
20 Toes to Bar
15 Wallball
10 Toes to bar

20/14lbs

Compare your score

For time:
50 dumbbell/kettlebell snatch
40 burpee over box 24/20″
30 chest to bar pull-up
20 hang clean & jerk 60/40
10 muscle-up / strict ring dip

In 18 minutes as many rounds as possible of,
9 Chest to bar
9 KB swing 32/24kg
9 Wallball 20/14lbs
9 Front squat 60/45
9 Burpee box over 24/20

Teams of three, split repetitions as desired.

Clean & Jerk 1RM of the day

5-1
power cleans + hang cleans + power jerks
at 50% of your 1RM clean & jerk
alternating with a partner.

“Jerry”

For time:
run 1 mile
row 2 k
run 1 mile

Compare your score

In 8 minutes as many repetitions as possible:
15 wall balls
20 snatches 40/25 kg
20 wall balls
15 snatches 55/35 kg
25 wall balls
ME snatches 70/45 kg

This is a part from Unbroken -competition qualifier from 2015.

Back squat
6×4 @80%

4 rounds:
Every 3 minutes:
15 dumbbell deadlift
12 dumbbell lunges
9 dumbbell power cleans