CrossFit Turku

For load:
15 Back squat
15 Push press
12 Back squat
12 Push press
9 Back squat
9 Push press
6 Back squat
6 Push press

Use 50% of 1rm for specific lift, rest 3 min after every lift.

Open-treeni siirtyy isolle salille ja suoritetaan klo 17:30-18:30 (mikäli mahdollista niin tule paikalle aiemmin ja lämmittele etukäteen niin saadaan suoritukset heti käyntiin). Samalla ison salin 17:30 tunti siirtyy pikkusalille. Lisäksi support-wod siirtyy alkamaan 15min myöhemmin eli 18:30-19:30 (pikkusali).

Team WOD

3 person team

For time:
120 Deadlift 100/70
100 Box jump 30″/24″
20 Legless rope climb

Every 90 seconds for 9 sets,
power clean + clean + 2 split jerks

build up to a heavy weight

4 Rounds for time with a partner:
500m Row
21 Russian KB Swing 32/24
12 Ring Push-up

CrossFit.com workout

For time:
90 double-unders
9 muscle-ups
9 squat clean thrusters, 60kg barbell/dumbbells/kettlebell
80 double-unders
8 muscle-ups
8 squat clean thrusters, 60kg barbell/dumbbells/kettlebell
70 double-unders
7 muscle-ups
7 squat clean thrusters, 60kg barbell/dumbbells/kettlebell

Back squat
12-9-6
Rest 4 min between sets, use 50-60% of 1RM

As many rounds as possible in 6 minutes of,
12 Deadlift 80/55
12 Toes to bar

3 Rounds for controlled repetitions:
1 min Weighted sit-ups
1 min Goblet Squat 24/16
1 min Double-unders
1 min Wall Climb
1 min Rest

Bar Muscle-up
foundations

Every 2 min for 10 Rounds:

16 Jumping lunge
6 Dumbbell Snatch (you choose weight)
1 Bar Muscle-up