CrossFit Turku

Push Jerk
Find 3RM

“2007”
1000m Row
5 Rounds:
25 Pull-ups
7 Push Jerk 60/40

Timecap: 15 min

Back Squat
Find 3RM

“Karhureiret”

For time:

10 Back squat 100/60
50 Kb swings 32/24
20 Front squat 80/40
40 Box jumps 24/20″
30 Overhead squats 60/30/
30 Toes to bar

Snatch Tech

5 Rounds for quality:
1 Squat Snatch
2 Overhead squat
3 Sots Press
4 Strict Pullup
Rest as needed

Muscle-up

4 Rounds:
30s Handstand hold
15 Burpee
5 Muscle-ups

Handstand skills

Team Wod 5 Rounds:
1 min Row (Calories)
15s switch
1 min Box Jumps 20″
15s switch
1 min Plank
15s switch

Vertical Jump
Find 1RM

6 Rounds for time & quality:

10 Pike lift
10 Medball Squat Clean 20/14

Broad Jump
Find 1RM

AMRAP of 10 minutes,
1-2-3-4-5-6-7-8-9..
Toes to bar
Push-up
Pistol Squat (Alt.)

Hyvää loppiaista!
Alasali kiinni.

Yläasali auki normaalisti. Kello 13-14.30 on tulossa paljon porukkaa, joten jos haluat välttää ruuhkaa pääsee alasalille treenaamaan silloin(avain yläsalilta). Muuten yläsali on vapaa koko illan.

Weighted Pull-up
5-5-5-5-5

Complete as many rounds and reps as possible in 7 minutes of:
5 Burpees
10 Toes to bar
15 Kb Swings 32/24

Back Squat
5-5-5-3-3

5 Rounds:
10 Power Snatch 35/25
15 Back Extension
20 Sit-up