CrossFit Turku

Rope climb
tech

15 min AMRAP of,
1 Rope climb
20 Back Extension
30s Squat hold

Handstand walk
tech

For quality:
7-6-5-4-3-2-1

Ball-up
30s Handstand hold

Double-under
& Triple-under
tech

OTM for 20 minutes,
1st min KB Snatch 5 left
2nd min KB Snatch 5 right
3rd min 7 Burpee
4th min 10 Du/3-u

Muscle-up
tech & drills

For quality:
60 Hollow rock
60 Arch rock
30 Side plank tilt
30 Side plank tilt

Mash party

On the minute for 15 minutes:
Power Clean + Power Jerk 2+1
60% 1rm power clean

Partner workout

7 min AMRAP of,
1-2-3-4-5-1-2-3-4-5-1…
Squat Clean 75/56
Jerk 75/56

In turns

Stifflegged Deadlift
5-5-5-5-5

5 Rounds:
10 Deadlift @60%
5 Muscle-up/Strict ring dip
1 min Rest

Weighted pull-ups
10-8-6-4

Tabata This!
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

Compare your score

Tänään klo 17:30 tunnin aikana mahdollisuus lastenhoitoon isolla salilla.

Power Clean
3-3-3-3-3

For time:
30 Double-under
29 Power clean 50/30
30 Double-under
28 Burpee
30 Double-under
27 Strict pull-up
30 Double-under
26 Burpee box jump 24/20″
30 Double-under
25 Front Squat 50/30

Shoulder press
8-6-4-4

12 min AMRAP of,
3-6-9…
Toes to bar
Wallball 20/14#