CrossFit Turku

Back squat
5×5
continue from last weeks squats

8 rounds 20 seconds of work 10 seconds of rest
back extension
hip rises
sit-ups

Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)

10 rounds for consistent amount of calories and reps,
1 min ski
1 min row
1 min burpees
1 min rest

Overhead squat heavy 3 repetitions

15 repetitions of snatch with a 80% of your 1 rep max snatch

Dumbbell shoulder & back work

10 rounds for time of:
3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Mainsite workout

Complete as many rounds and repetitions as possible in 15 minutes of:
60 calorie erg
50 push-ups
40 wall-ball shots 20/14
30 cleans 60/40
20 muscle-ups/ring dips

Back squat
drop down to 90%
of your last weeks set

4×5
1×3
1×8

Open 15.1.

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (52,5 / 35 kg)
5 snatches (52,5 / 35 kg)

Compare your score

Three rounds for repetitions:
medball squat clean 20/14
deadlift 100/70
stationary overhead lunges 20/15
db/kb hang snatches 16
erg (calories)
rest

One minute at every station. Score is total reps.

Every minute on the minute for as long as possible,
1 clean

Add weight on every repetition.