CrossFit Turku

Weighted Dip
3*6

For time:
21-15-9
Row (cal)
Handstand push-up

Weighted pull-up
3*6

Winter War 2014 first event

4 Rounds for time:
9 Box over burpee 60/50
12 Chest to bar pull-up
15 Kettlebell swing 32/24

Back Squat
1*8 65%
1*8 70%
1*8 75%
1*8 80%

On the minute for 12 minutes,
6 Deadlift 60/35
4 Hang power clean 60/35
3 Push jerk 60/35

On the minute for 18 minutes,

1st 15 Wallball
2nd 15 Toes to bar
3rd 15 Deadlift @50%

Find your 1RM in 7 minutes,

for Snatch,

Rest 5 minutes then,

Find your 1RM in 7 minutes

Clean & Jerk

Barbell Row
5-5-5

“Fran”
21-15-9
Thruster 42,5/30
Pull-up

Compare your score

Shoulder Press
8-8-6-6

5 Rounds:
30s work 30s rest
Push-up
Kettlebell swing 24/16
Box jump 24/20

Back Squat
Find a heavy 6 rep

On the minute for 10 minutes,
4 Deadlift 60/35
3 Hang power clean 60/35
2 Push jerk 60/35

Every minute on the minute for 20 minutes,

1st Rope climb 2 ascends
2nd 6 Burpee box jump 24/20
3rd 8 Toes through rings
4th 6 Handstand Push-up
5th 8 Triple-under

Hyvää joulua!

Christmas special,
Buddy workout

“12 Steps of christmas”