CrossFit Turku

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

then every 4 minutes for 3 sets,
10 deadlift at the same weight

3 rounds alternating with a partner,
10-15 ring row
20 walking lunges (weighted)

For time:
10-1
sumo deadlift high pull
power cluster
push jerk
40/30

Partner workout, both do 10-1, one works at a time.

Clean warm-up

Power Clean
Deed Power Clean
Clean
3×5 reps @40% from 1RM clean
1 set 3 sec pauses
2nd set 2 sec pauses
3rd set 1 sec pauses

Split Jerk
10-8-6-4-2 @45%1rm rest as needed

3 Rounds for time of:
25 calories erg
25 wallball 20/14

”J.T.”
For time
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

”J.T.” scaled:
Dumbbell shoulder press
Box dips
Incline push-ups

Compare your score

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

then every 4 minutes for 3 sets,
10 deadlift at the same weight

3 rounds alternating with a partner,
10 barbell row
20 walking lunges (weighted)

As many rounds as possible in 30 minutes of:
300 meter run/ski
10 burpee box jump 24″/20″
rest

One runs at a time.

20 rounds of “Cindy”
5 pull-up
10 push-up
15 squat

You go I go.

Snatch balance complex

Snatch warm-Up

Every 90 seconds @40% 1RM power snatch
3 power snatch
2 x pause at top
2 x pause at high catch
2 x pause at low catch
2 x pause at low catch + top
2 x regular