CrossFit Turku

Back Squat
5×5 across (90% from 5rm)

5 min AMRAP of,
2 Box Jump 30/24″
6 KBS 32/24
4 Box Jump 30/24″
6 KBS 32/24
6 Box Jump 30/24″
6 KBS 32/24
…

Deload week

Pistol Squat technique

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

Deload week

Rope climb technique

On the minute for 16 minutes,
1st 2 Rope climb
2nd 10 Push-up
3rd 15 Squat
4th 20 KBS 16/12

Deload week

Jerk balance
7*2
Tall jerk
7*2
Tall clean
7*2
Clean & Jerk
7*1 @60%

Deload week

Toes to bar technique

3 Rounds:
300m Run
7 Thruster 42,5/30
7 Toes to bar
2 min Rest

Deload week

30m Handstand walk/
4*30 s Handstand hold

Partner row,
1 min row
2 min row
3 min row
2 min row
1 min row

Deload week

Pull-up
technique

For time, Partition the movements as needed
70 Pull-up
70 Push-up
70 Sit-up
70 Back extension

Be sure to scale the repetitions to your own level

Team workout,
In 40 minutes as many rounds as possible:
Row 1k
50 Burpees
50 Box jumps 50
Run 800m

Deadlift
4 x 3 reps @ 85%

“Karen”
150 Wallballs 20/14 for time

Compare your score

Snatch balance
2-2-2-2-2

7 Sets of,
Snatch pull + Power Snatch + Snatch