CrossFit Turku

Deload week

Clean & Jerk
Drills

Jump to split
Press to Jerk
Landing position Cleans

Clean & Jerk

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

Deload week

Muscle-up
Foundations

On the minute for 20 minutes,

1st 70 meters 10m sprints
2nd 12 Goblet Squats 32/24
3rd 10 Ring dip
4th 8 Burpees

Deadlift
Go for a heavy 1 rep

4 Rounds for reps:
1 min Rope climb
1 min Sit-ups
1 min Kettlebell swing 32/24
1 min Rest

Buddy WOD

In 10 minutes as many rounds as possible,
5 Thuster 42,5/30
5 Jumping pull-up

Add 5 reps each round.

Oly total:
Snatch 1-1-1 reps
Clean and jerk 1-1-1 reps

3 attempts to establish a 1 rep max snatch and 1 rep max clean & jerk

Compare your score

Push Press
3×3 @80%

Open 13.4
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…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Compare your score

In 14 minutes as many rounds as possible of,
200m Row
20 Push-up
20 Overhead walking lunge 20/15

Back Squat
20 rep

Three rounds for time of:
15 Hang Clean 42,5/30
50 Double-unders