CrossFit Turku

Overhead squat 1RM for today

On the minute for 15 minutes:
5 Clean & Jerk start at 55% increase weight after 5 min by 10% of the load your’re using. Repeat this again after 5 min.

Back Squat
3-3-3-2-2

For time:
30-25-20-15-10-5
Wallball 20/14
Double-under

Shoulder press
4*5

15 min AMRAP of,
30 Power Clean 50/35
20 Chest to bar pull-up
10 Burpee

Clean & Jerk
2*3+1, 5*2+1

5 Rounds for time:
5 Deadlift 125/87,5
10 Burpee over bar
Rest 1 min

Bent row 5*5

6 min AMRAP of,
3-6-9-12-15..
Thruster 50/35
Toes to bar

Find
Thruster 3 RM

Compare your score

6 min AMRAP of,

20 Box jump 24″/20″
10 Push-up (HR)
20 Double-under

Power Snatch
3-2-2-2-1-1-1

3 Rounds for time:
25 Power Snatch 35/25
10 Muscle-up/10 Strict pull-up

Build to a heavy 3 rep Deadlift

For time:
21-15-9
Deadlift 102,5/70
Ring dip

For time:
5 Rope climb
Then, 3 rounds for time:
25 Toes to bar
25 Overhead walking lunges 20/15
25 Wallball 20/14