CrossFit Turku

Technique
Chest to bar / Bar Muscle-up

Couple WOD,

50 cal row
AMRAP of, 5 strict pullup 10 sit-up 15 squat
40 cal row
AMRAP of, 5 strict pullup 10 sit-up 15 squat
30 cal row
AMRAP of, 5 strict pullup 10 sit-up 15 squat
20 cal row
AMRAP of, 5 strict pullup 10 sit-up 15 squat
10 cal row
AMRAP of, 5 strict pullup 10 sit-up 15 squat

Technique:
Handstand walk

4 Rounds:
30 sec work 30 sec rest
Handstand hold
Toes through rings
Burpee box jump 24″/20″
L-sit hold

Tall snatch 3*5
Hihang snatch 3*5
Power Snatch 3*5

On the minute for 12 minutes,
1 Snatch @70%
10 Kb swing 24/16

Hyvää Juhannusta!

Alasali kiinni, yläsali normaalisti auki.

“Midsummer”

30 Min AMRAP of,

20 Overhead Squat 42,5/30
6 Strict Pull-up
20 Hang Power Snatch 42,5/30
14 Burpee
Rest

In teams of three or two. Work-rest 2/1.

Clean & Jerk
Find 1 RM

For time:
21-18-15-12-9-6-3
Box Jumps 24″/20″
Kb Swing (russian) 32/24

Handstand Push-up
3 sets of MAX reps

For time:
800m Run
15 Deadlift 120/85
600m Run
12 Deadlift 120/85
400m Run
9 Deadlift 120/85

Back Squat
Find 1 RM

4 Rounds:
5 Snatch 80/55
50 Double under

Pause Front Squat 2 count
5*3 @70%

For time:
40 Front Squat 50/35
30 Toes to bar
20 Push Press 50/35
10 Muscle-up / Ring dip