CrossFit Turku

Deload week

4 rounds of 10 reps each,
bulgarian split squats
barbell one-legged romanian deadlift
cossack squat
sumo deadlifts

Every minute on the minute for 30 minutes of:
1. erg calories
2. kb/db farmers carry
3. thrusters
4. hinge row
5. walking lunges
6. rest

Team workout:
400 calories ski erg
300 double-under
200 wallball 20/14
100 burpee box over with kettlebells or dumbbells

Complete, checkpoint 10 minutes, workout ends at 20 minutes:
30 snatch 35/20 (30%)
30 snatch 60/35 (55%)
30 snatch 75/45 (70%)
30 snatch 95/55 (90%)

Focus on every lift, go power as far as you can do it really easy, then switch to full snatch.

3 rounds for time:
800m run
8 squat clean 60/40
16 chest to bar pull-up

3 rounds for time:
30 push-press 40/30
30 calories row

20 reps deadlift at 50% or less from estimated 1RM

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

3 rounds alternating with a partner,
10 ring rows
15 sit-up
20 walking lunges

“The Chief”

Max rounds in 3 minutes of:
3 Power cleans 60/42,5
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

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