CrossFit Turku

On the minute for 18 minutes,
4 deadlift
3 hang power clean
2 push jerk

45% from 1rm clean and jerk.

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

Team workout in teams of 3 to 4:
100 clean & jerk 50/35
100 toes to bar
100 burpees over bar
100 front squat

Snatch balance

5-5-4-4-3-3-2-2-1-1

keep it light and technical

30-25-20-15-10-5
calories of erg
while partner holds,
squat
plank
arch
hollow
l-sit
push-up bottom position

Turkish get-up
technique

Complete as many rounds as possible in 15 minutes with a partner of:
4 bar muscle-ups/chest to bar
20kg dumbbell or kettlebell Turkish get-ups, 6 reps
8 ring push-ups/push-ups

Handstand push-up
foundations

10×6 handstand push-ups
rest as needed

or

10×3 handstand push-ups
rest as needed

or

15×2 handstand push-ups
rest as needed

Pick a variation that suits you best

On the minute for 30 minutes,
1st 10 wallball 20/14
2nd 10 weighted sit-up 10/5
3rd 10 cal erg
4th 10 deadlift 80/55
5th 10 burpee

In teams of three,
1 Round of Barbara:
60 Pull-ups
90 Push-ups
120 Sit-ups
150 Air Squats

2 Rounds of Mary:
15 Handstand Push-ups
30 Pistols
45 Pull-ups

3 Rounds of Cindy:
15 Pull-ups
30 Push-ups
45 Air Squats

Find a 1RM split jerk

5 sets of 1 at 90%

for time:
5 power clean 100/70
25 burpee over bar
4 power clean 100/70
20 burpee over bar
3 power clean 100/70
15 burpee over bar
2 power clean 100/70
10 burpee over bar
1 power clean 100/70