CrossFit Turku

Every 90 seconds perform 1 Snatch,
start form 60%
add 5kg every lift as long as possible

Strict pull-up
1 set max unbroken reps

6 Rounds of,
Run 2 minutes faster
3 minutes jog

Bring a clock with a timer (wrist watch). For better accuracy of results use a mobile app (like run keeper) or a heart rate monitor with GPS.

“Athletes tend to do, or prefer most, that type of
training they need the least.”
-CrossFit and GPP @CrossFit Journal

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Back Squat
20 rep

10-9-8-7-6-5-4-3-2-1
Reps for time of,
Thruster 42,5/30
Burpee over bar

Bar-mu technique

Partner workout
For max reps,
3 min Snatch 60/42,5
3 min Bar muscle-up
2 min Snatch 60/42,5
2 min Bar muscle-up
1 min Snatch 60/42,5
1 min Bar muscle-up

Deadlift
3×6

10 minute AMRAP of,
3-6-9-12-15-…
Deadlift 90/65
Strict Pull-up

Clean & Jerk technique

2 rounds:
60sec C&J 60/45
60sec rest
60sec C&J 70/50
60sec rest
60sec C&J 80/55
60sec rest

The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Compare your score

Back Squat
20 rep

For time:
21 Sumo deadlift high-pull 40/30
63 Double-under
15 Sumo deadlift high-pull 40/30
45 Double-under
9 Sumo deadlift high-pull 40/30
27 Double-under