CrossFit Turku

Kettlebell Snatch
Dumbbell Snatch
Foundations

4 Rounds:
20 Row
20 DB/KB Snatch 30/20
Rest

Kipping pull-up
Foundations

Death by
Pull-up &
Air squat

Cap 15 minutes

With a continuously running clock do one pull-up and squat the first minute, two pull-ups and squats the second minute, three pull-ups and squats the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

4-person teams

For time:
20 Muscle-up
30 Deadlift 120/85
12 Rope climb
30 Deadlift 120/85
20 Muscle-up

4 Rounds for time of:
15 Kettlebell Swing 32/24
15 Toes to bar
15 Burpee

“Barbell Hell”

50 Deadlift
50 Bar over jump
50 Hang power clean
50 Bar over jump
50 Front squat
50 Bar over jump
50 Shouder to overhead

Men 60kg / Men masters 50kg / Men scaled 40kg
Women 40kg / Women masters 35kg / Women scaled 30kg

3-Position Clean
(floor, below knee, above knee) + Jerk
60% – 65% – 70% – 75% – 75% – 75%

Pause
Front Squat
(1 count)
4×8

3 Sets of,
Unbroken Strict Pull-ups
rest as needed

5 Rounds:
20 Toes to bar
5 Snatch

You go I go, full rounds.
Record both time and load used.

Winter War 2016 qualification workout 2

As many rounds as possible in 10 minutes of,

20/15 Calories Row
15 Wallball 20/14#
10 Box over jumps 60/50cm
2/1 Muscle up (every round increases to 4/2, 6/3, 8/4 …)