CrossFit Turku3 rounds for time:
One minute of front squats 50/35
Rest one minute
One minute of legless rope climb
Rest one minute
One minute of burpees
Rest one minute
Score is total reps completed
Dr. Lustig: Type 2 Diabetes Is “Processed Food Disease”
50% of desired max
perform 5 sets of power snatch in three different depths on the catch, with a three second pause.
build to a daily max in power snatch
then,
1 snatch + 3 overhead squat at 80%
for 5 sets
Martti M.
Karri M.
3 rounds for time of:
21 deadlift 80/55
18 wallball 20/14
15 box over jump 24/20″
12 ring dip
Jussi & Niina R.
Build up to a heavy 1 RM
Back squat
As many rounds as possible in 9 minutes of,
2 strict toes to bar
3 strict knees to elbows
4 toes to bar
15 back extension
Performed with a partner.
Nea H.
Endurance WOD on kestävyyspainotteista harjoittelua pääosin laitteilla (hiihto ja soutu). Valmentaja ohjeistaa lämmittelyn, harjoituksen idean, sykerajat tai intensiteetin ja loppuverryttelyn. Tämän jälkeen harjoitus suoritetaan itsenäisesti.
Tunnille mahtuu 10 henkilöä, jokaisella on käytössä oma laite, joka mahdollistaa hieman erilaisten harjoitusten tekemisen.
Max rounds in 3 minutes of:
3 strict pull-up
6 push up
9 squat
rest 3 minute, repeat for a total of 5 cycles.
This is a progression for workout “the chief”.
Team workout,
In teams of three for time:
100 deadlift 100/70
90 clean 80/50
80 push press 60/40
70 snatch 40/30
Rower must be kept under 2:00/2:10 for team to do repetitions.
Panu r.
Video Standards
Every 75 seconds for 15 sets,
1 power clean + split jerk
build up in weight as far as it feels good and technical. If max lift is reached before 15 rounds, try to go 90% from the max the remaining time.
Tuija M.