CrossFit Turku

Find a daily max for
power clean + push press + push jerk

then,
5 sets at 80%

Winter War 2017
Qualification workout 2

6MIN AMRAP
6 Thruster kahvakuulilla (2x24kg/2x16kg)
9 Varpaat tankoon

SKAALATTU SARJA
6MIN AMRAP
6 Thruster levytangolla (40kg/30kg)
9 Jalkojen nosto

20 seconds on 10 seconds off
8 intervals of,
sit-up
calories erg
kettlbell swing 24/16
double-under

OpenGym isolla salilla klo 12.00-14.00. Ei ohjattuja tunteja.
Hyvää itsenäisyyspäivää!

As many rounds as possible in 12 minutes of,
5 strict pull-up
10 ring push-up
15 jumping squats

On the minute for 12 minutes,
6 deadlift
4 hang power clean
3 push jerk

50% from 1rm clean and jerk.

This is part of a 6 week “DT” progression.

In teams of three,

27-21-15-9 of:
wallball 20/14
hang power clean 50/35
rest

One after another, you may not pass each other.

Daily max in snatch

15 x 1 at 80% from 1rm
(3 second pause in the bottom & top position)

Winter War 2017
Qualification workout 1

20MIN AMRAP

15/12 kaloria soutu
10 Maasta suorille käsille 40kg/30kg

5 rounds alternating with a partner,
5 strict handstand push-up
10 deadlift 90/60
15 burpee over bar

Both do 5 rounds.

4 rounds for time of:
36 calories erg
21 kettlebell swing 24/16
12 pull-up