CrossFit Turku

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

3 rounds:
in 4 minutes,
50 calories erg
rest remaining time
in 4 minutes,
40 thruster 40/30
30 walking lunge
rest remaining time

Every minute on the minute for 18 minutes,
1st 15/10 calories ski
2nd 20/16 calorie row
3rd 50 double-under

front squat
find your 5RM of the day

strict chest to bar max unbroken repetitions

4 sets of unbroken ring rows

test of the 6 week progression

In teams of three for time,

75 kettlebell swing 24/16
75 box over jump 50 cm
75 thruster 45/30
75 jumping split squats

timecap 17 minutes

Find 2RM split jerk

5×2 at 90% of 2RM jerk

4 rounds for time of,
7 hang squat cleans 80/55
14 toes to bar
21 calorie erg

timecap 12 min

Deadlift
5-5-5-5-5

Build up to a heavy set of five, then go all five sets across.

Greenhorn Challenge 2016 event 2

“Skipper”
For time:
45 / 35 calories skierg
45 power snatch 30kg/20kg
45 / 35 calories row
45 bar over burpee

timecap 13 min

2 rounds of:
As many repetitions as possible in 2 minutes of,
strict chest to bar pull-ups
As many repetitions as possible in 2 minutes of,
Sets of 5 front squats @70% from 1RM front squat
rest 2 minutes

This is part of a six week
progression to develop pull-ups and squat.