CrossFit Turku

14-12-10-8
dumbbell floor press
weighted lunges (per leg)
dumbbell hang power clean
ring dip

Try to do unbroken sets, rest as needed between movements.

“Jackie”

For time:
1000m Row
50 Thruster 20/15
30 Pull-ups

Compare your score

20 reps deadlift at 50% or less from estimated 1RM
add 2,5-5kg from the last time

then every 5 minutes for 3 sets,
10 deadlift at the same weight

If you have reached a point where you think 20 repetitions is no longer possible, change the first set to 10 reps and the last 3 sets at 70% from the first 10 reps.

For time:
50 deadlift
50 burpee
50 hang power clean
50 burpee
50 push jerk

40/30kg

Deload week

Team “Cindy”

As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Teams of three. One works at a time.

Deload week

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

all movements with 3 second pause at the bottom

Deload week

For time:
26-20-16-10-6
kettlebell swings 24/16
burpees
walking overhead lunges 24/16

Deload week

As many rounds as possible in 30 minutes of:
1k row
800m run
rest 1 min

Work with a partner. Other runs while the other rows. At change rest for 1 minute.

Deload week

handstand push-up technique

every 2 minutes for 10 rounds of:
1-4 kipping muscle-up
2-5 x kipping deficit hspu

Deload week

bar muscle-up technique

On the minute for 20 minutes,
1. bar muscle-up
2. thruster 30/20
3. box jump
4. muscle clean 30/20
5. rest

Do a set unbroken or work no more than 20 seconds. Try to keep heartrate low as long as possible.