CrossFit Turku

Alasali kiinni, yläsali normaalisti.
Valmennusporukka + reilu bussilastillinen kannustajia on Tampereella Winter Warissa.

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Kisan viralliset sivut Winter War 2014

Team WOD

25 min AMRAP
4 Strict Pull-up
6 Burpee
8 Wallball

2/3 person team

Valmennusporukka on Tampereella, Visa vastaa harjoituksista.

Ring Dip
3*10

For reps:
Tabata Box Jumps 24/20
1 min Rest
Tabata Toes to bar
1 min Rest
Tabata Row (cal)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Stifflegged Deadlift
5-5-5-5-5

For time:
20 Deadlift 100/70
40 Double-unders
15 Deadlift 100/70
35 Double-unders
10 Deadlift 100/70
30 Double-unders
5 Deadlift 100/70
25 Double-unders

Overhead Squat
Find 3RM

21-18-15-12-9-6-3 reps for time of:
Back extension
Sit-up
Overhead Squat 60/42,5

Thruster
Find 1RM

3 Rounds for time:
15 Power clean 45/30
15 Thruster 45/30
15 Push-up

Weighted Pull-up
5-5-3-3-2

8 min AMRAP:

10 Hang power snatch 30/20
15 Sit-up
20 Double-under

Front Squat
3-3-3-3

7 rounds for time:

5 Handstand Push-ups
7 Front squat 45/35

Pendlay row
3*10

OC Throwdown Qualifier 1

14 min AMRAP
10 Bar Over Burpees: HR
15 Deadlifts 75/50: HR
20 Wall Balls 20/14

Deadlifts: athlete may take a break after returning barbell to the ground, but athlete may NOT drop the barbell at any point; barbell must be in contact with ground when momentary hand release or rest break occurs; movement complete when athlete returns bar to the ground AFTER having reached full vertical extension (shoulders behind vertical plane of barbell, hips fully open, knees fully locked out)

Push Press
3-3-3-2

Team WOD,
3 Rounds for time:
20 Sumodeadlift high-pull 35/25
20 Cal Row
20 HR Push-up