CrossFit Turku

Back Squat
5-5-5-3-3

“Amanda”

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

Power Clean
Find 5rm

3 Rounds:
15 Push press 45/35
15 Pull-ups
15 Box Jumps 24/20

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

Compare your score

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)