CrossFit Turku

Partner workout for time:
50 calories erg
50 pull-up
40 calories erg
40 box over jump 24″/20″
30 calories erg
30 hang clean & jerk 60/40
20 calories erg
20 knees to elbows
10 calories erg
10 thruster 60/40

Split repetitions as desired. 20 minute timecap.

Team workout for time:
120 db snatch
120 ring row
120 weighted lunges
120 push-ups

Split repetitions as desired. Teams of three.

For time:
18 Push-Presses
17 Sumo Deadlift High Pulls
16 Front Squats
15 Push-Presses
14 Sumo Deadlift High Pulls
13 Front Squats
12 Push-Presses
11 Sumo Deadlift High Pulls
10 Front Squats
9 Push-Presses
8 Sumo Deadlift High Pulls
7 Front Squats
6 Push-Presses
5 Sumo Deadlift High Pulls
4 Front Squats
3 Push-Presses
2 Sumo Deadlift High Pulls
1 Front Squat

50/35kg

Max deficit handstand push-up depth test

For time:
21-15-9
handstand push-up
power snatch 35/20

Every 2 minutes for 32 minutes:
1. 10 strict pull-up + 10 strict ring dip
2. 300m run
3. 2 rope climb
4. 10 burpee box overs 24″/20″

Deload week

Team workout for time:
3k ski
45 clean & jerk 50/35
45 toes to bar
2k ski
30 clean & jerk 50/35
30 toes to bar
1k ski
15 clean & jerk 50/35
15 toes to bar

Teams of three, one works at a time.

5 sets of 2 snatch balance
5 sets of 2 high hang snatch
5 sets of 2 hang snatch

Skillwork
muscle-up

3 rounds for quality:
10-8-6-4-2
Dumbbell squat snatch ladder