CrossFit Turku

“DT”
Five rounds for time of:
12 Deadlift 70/50
9 Hang power clean 70/50
6 Push jerk 70/50

Compare your score

Technique:
Toes to bar

8min amrap
6 wall squat
8 foam rollouts
10 hollow to superman hold transfers

Technique:
Snatch

Clean & Jerk

Technique:
Pull-up

For quality:
50 Band pull-aparts
4*10 Strict pull-ups
50 Back extension
50 Arch rock

Technique:
Handstand

7 min AMRAP of,
20 Double-unders
20s Free Handstand hold

Technique:
Muscle-up

For quality:
Accumulate
3 min L-hang
2 min Bridge-up

3*8 Nordic hamstrings

Deadlift
Go for a heavy 3 rep

Couple workout,

20 Synchronized burpees
20 Power Snatch 50/35
15 Synchronized burpees
15 Power Snatch 50/35
10 Synchronized burpees
10 Power Snatch 50/35

For time:
50 Thruster 50/35
40 Toes to bar
30 KB snatch 24/16
20 Weighted lunge 50/35

Clean & Jerk
Complex

Clean pull – Clean – Hang Clean – Front Squat – Push Press – Split Jerk