CrossFit Turku

Hang Power Snatch
Find 5 RM

For time:
30-25-20-15-10
Kb Swing 24/16
50-40-30-20-10
Double-under

Merry X-mas!

12 -steps of Christmas

1 Clean 60/45
2 Jerk 60/45
3 Front squat 60/45
4 Deadlift 60/45
5 Handstand Push-up
6 Pistol Squat
7 Pull-up
8 Toes to bar
9 Wallball 20/14
10 Kb Swing 32/24
11 Sit-ups
12 Burpees

Back Squat
5-5-5-5-5

5 Rounds:

10 Thruster 42,5/30
10 Pull-up
Rest 1 min

Weighted Dip
5-5-5-5-5

Winter War 14.3

AMRAP 10
30 Power Clean 50/30
10 Pull-up
30 Boxjump 60/50cm
10 Pull-up
30 Double-under
10 Pull-up

Back Squat
5-5-5-3-3

“Amanda”

9-7-5
Muscle-up/Chest to bar
Squat Snatch 60/42,5

Shoulder press
5-5-5-5-5

5 Rounds for reps:
15s Burpees
15s Rest
15s Row (cal)
15s Rest
15s Wallballs 20/14
45s Rest

Back Squat
5-5-5-5-5

7min AMRAP of,

12 Hang power clean 70/55
12 Toes to bar

Winter War 14.2

Barbell Complex 20 min:
Squat Clean
Jerk
Back Squat
Jerk
Overhead Squat

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