CrossFit Turku

Split Jerk technique

“Annie”

50-40-30-20-10
Double-unders
Sit-ups

Compare your score

Strict Pull-up
3*70%

10 Rounds for time:

20s Pullups
10 s Rest
20s Push-ups
10s Rest
20s Airsquats
40s Rest

Muscle-up
Skills and drills

For time:

Row 500m
then,
30-20-10
Kb Swing 24/16
Push Press 30/20

Handstand Push-ups
Skills and drills

For time:

100 Weighted situps 20/14
EMOTM: 10 Wallball
(Starts with the wallballs)

Snatch Balance
5-3-3-2-2

On the minute for 10 minutes:

6 Good Morning
3 Burpee

Strict Pull-ups
3*Max reps

12 min AMRAP of,

10 Ring Dip
25 KB Swing 24/16
30 Walking lunges

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Linkki viimevuodelle

Pendlay row
5-5-5

21-15-9
Squat Clean 45/35
Ring Row

3 Burpees every minute. Start with the burpees.

Power Snatch 1rm of the day

5 Rounds:

5 Power Snatch @70%
25 Double-under

Handstand Push-ups
3 sets of 5 (deficit)

For reps:

Tabata Thrusters 20/15
Tabata Double-unders
Tabata Sit-ups
Tabata Push-ups

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.