CrossFit Turku

Back Squat
5-5-5-3-3
70-72,5-75-80-90%

Shoulder Press
Find heavy 3 rep

Deload Week

Double-under
Foundations

For time:
160 Double-under
16 Burpee
16 Squat Clean 90/62,5
16 Burpee
160 Double-under

Deload Week

Speed deadlift
3-3-3-3-3 @60%

As many repetitions as possible in 10 minutes of,
1-2-3-4-5-6..
Strict Pull-up
10 Wallball 20/14

Deload Week

On the minute for 20 minutes,

2 Snatch @70%

Deload Week

4 Rounds:
Row 2 min calories
2 min AMRAP of,
50 Double-under
20 Sit-up
2 min AMRAP of,
20 KB Swing 24/16
10 Burpee

Keep pace steady and easy.

Deload Week

Handstand push-up
Foundations

Partner WOD

For time:
30-24-18
Strict Handstand Push-up
Ring row

Split repetitions with a partner

Deload Week

Front Lever
Foundations

Accumulate 1 min in Front Lever

Seated box jump
1-1-1-1-1-1-1

Team workout, in teams of three

As many rounds as possible in 24 minutes of:
9 Snatch 60/45
18 Clean & Jerk 60/45
27 Chest to bar Pull-up
162 Double-under

Deficit Deadlift
2-2-2-2-2

Weighted Lunge
8-8-8-8

Power Snatch
3-3-3-3-3 @70%

Snatch High-Pull
3-3-3-3-3 @70%