CrossFit Turku

Deadlift
3 x 5

For time:
300m Run
21 Deadlift 100/70
300m Run
15 Deadlift 100/70
300m Run
9 Deadlift 100/70
300m Run

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“Nate”
20 min AMRAP of,
2 Muscle-up
4 Handstand push-up
8 Kettlebell swing 32/24

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Find heavy set of,
3-position Snatch
hi-hang, hang, below knee

12 minutes on the minute “Macho Man”,
3 Power Clean
3 Front Squat
3 Push Jerk

12 Rounds for time of:
5 Wall-ball 20/14
5 Deadlift 102,5/70
5 Toes to bar

Back Squat
20 rep

6 min AMRAP of,
5 Pull-up
10 Power snatch 35/20
15 Squat

Deload Week

Reverse Tabata,
10s work / 20s rest
8 intervals
Double-under
Hang Clean 30/20
Burpee
Push Press 30/20

Deload Week

Muscle-up technique

5 Rounds:
20 Air Squat
5 Muscle-up
90s rest

Deload Week

Tall Clean 5×2

Jerk Balance 5×2

Clean & Jerk 7×1 @70%

Deload Week

Turkish get-up technique

3 Rounds:
600m Run
21 Sit-up
12 KBS 24/16