CrossFit Turku

Team 1

Row 1k, while partner holds deadlift 100/70kg

Team 2

50 Handstand push-ups, while partner hang from a bar

WORKOUT 13.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

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18 minutes on the minute,

Odd 1 Power clean & jerk
Even 1 Squat clean & split jerk

Build up to a heavy weight

WORKOUT 13.1

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

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Overhead squat
max reps at bodyweight

2 minute AMRAP,
Strict chest to bar pull-up
Rest 1 min
2 minute AMRAP,
Strict pull-up
Rest 1 min
2 minute AMRAP,
Strict knees to elbows
Rest 1 min
2 minute AMRAP,
Strict toes to bar
Rest 1 min
2 minute AMRAP,
V-ups

4 Rounds for repetitions,
2 min AMRAP of,
3 Deadlift @70%
6 Push-up
9 Sit-up
2 min Rest

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…

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4 Rounds for time:
50 Double-under
35 Air squat
20 Burpee
5 Box jump 30/24″