CrossFit Turku

10 min to find
Snatch 1RM of the day

5 Rounds for time:

5 Front Squat 90/62,5
5 Strict Pull-up

Push Press
Find 3 RM

8 Min AMRAP of,

15 Burpee
5 Power Clean @85%1rm

Back Squat
Find 3 RM

“Bring Sally up”

CHALLENGE: to the song “Flower” by Moby w/ a 60/40 barbell on back. Squat on “Bring Sally Down” Stand on “Bring Sally Up”

BuddyWod/Freetrialia ei ole tänä lauantaina!

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Cooper @ Paavo Nurmi -Stadion

12 min Run for meters

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Find Clean & Jerk 1RM in 15 min

For time:
30 Thrusters @ Bodyweight

Snatch Balance
1-1-1-1-1-1-1

3 Rounds for reps:
1 min Row for cal
30 sec rest
1 min Hang Power Snatch 50/35
30 sec rest
1 min Jumping lunges (Both legs equal 1 rep)
30 sec rest

Find your Power Clean 3rm

Death by Du’s and C2B Pull-ups:

On the first minute do 10 Du’s & 1 C2B Pull-up.
Second minute do 10 Du’s & 2 C2B Pull-ups. On third 10 Du’s and 3 C2B Pull-ups and so on. Continue until you can’t do the Pull-ups inside the minute.

Find your Thruster 1RM

For time:
30-20-10
Wallball 20/14
Sit-up

Weighted Dip
3 sets of 5

11 min AMRAP of:

9 Deadlift 120/85
9 Ring dip
200m Medball Run

Ensimmäinen erä hupparitilauksista lähtee huomenna.

Find your 5rm BackSquat

5 Rounds for time:
10 Over Head Squat 40/30
10 Burpee
10 Toes To Bar

Deload week

Strict toes to bar,
3 sets of max effort

3 Rounds for time:
10 Ring row
10 Power clean 60/40
10 Bar over jumps (over and back equals 1 rep)