CrossFit Turku

Deadlift

20 rep at 50% from 1RM

then every 3 minutes for 3 sets,
10 Deadlift at 50% from 1RM

4 x 20 Weighted lunge

“Rankel”

Complete as many rounds as possible in 20 minutes of:
6 Deadlift 102,5/70
7 Burpee pull-up
10 Kettlebell swing 32/24
200 meter run

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Reebok CrossFit Games Open

WORKOUT 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Standards

Build up to a heavy 1 rep,
snatch balance
no more than 3 heavy reps

Build up to a heavy set of,
Hang snatch + snatch

Alternating with a partner,
Row for meters:
5 min
5 min
4 min
4 min
3 min
3 min
2 min
2 min
1 min
1 min

5 Rounds for time:
15 Push Jerk 70/50
21 Toes to bar

Build up to a heavy
Deadlift 1 rep

Bent row
5-5-5-5-5

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Compare your score