CrossFit Turku

Weighted Pull-up
Find 5 RM for today

For time:
1 Mile Run
30 Hang Clean & Jerk 40/30
1 Mile Run

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Deadlift
5 x 3

12 min AMRAP of,
20 Waiter weighted lunge 24/16
20 Ring row
20 Back extension

Tall Snatch
5 x 2

Snatch balance
5 x 2, 2 x 1

Hi hang snatch
5 x 2, 2 x 1

Every minute on the minute for 10 sets:
5 Power clean
5 Front squat
5 Push Jerk

For time:
30 Burpee
30 Toes to bar
30 KB Snatch 24/16
30 Box over 24/20
30 Cal row

Back Squat
5-5-5-5-5

Shoulder Press
5-5-5-5-5

Deload week

Running drills
Pose foundation

5 Rounds:
In 3 minutes,
Run 300m
10 Thruster 16’s

Deload week

Pull-up
Foundations

“Death by Pull-up + Push-up”

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

Use as many sets each minute as needed.

Deload week

Snatch
Drills

Snatch balance 5×2
Tempo Snatches:
From hang, 3 sec to high hang
From ground, 5 sec to high hang

Snatch
2-2-2-2-2 @70%

Deload week

Toes to bar
Foundations

For time:
50 Russian twists 24/16
50 Back extension
100 Flutterkicks
Accumulate Side plank 50 second / side
50 Back extension
Accumulate Plank hold 100 seconds