CrossFit Turku20min AMRAP
20 cal ski
15 thruster @30% 1rm
10 bar over burpee
4 Rounds
1min db one arm hang c&j
1min db one arm overhead reverse lunge
1min double under
2 min rest
8 x 2min row, 1min rest
5min AMRAP
12 toes to bar
12 db snatch
5min AMRAP
12 box jump
8 db one arm devils press
Ma AMRAP20
SKI + thruster + bar over burpee
Ti 4x: 1min DB c&j | 1min DB overhead lunges |
1min Double under | 1min REST
Ke 8 x 2min row & 1min REST + TABATA
To 2x5min AMRAP
Pe SPLIT JERK technique
La OPEN 21.2
Su OPEN 21.2
20min AMRAP
20 cal row
15 thruster @30% 1rm
10 bar over burpee
4 Rounds
1min db one arm hang c&j
1min db one arm overhead reverse lunge
1min double under
2 min rest
8 x 2min row, 1min rest
5 Rounds of tabata
v-ups
back extension
5min AMRAP
12 toes to bar
12 db snatch
5min AMRAP
12 box jump
8 db one arm devils press
jerk in split 3 x 3
jerk balance 3 x 3 @30-40% 1rm
split jerk 4 x 2 @50-70% 1rm
Open 21.2
OPEN 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
Ma ERG + BOX STEP UPS w/DB
Ti 5 RM Front squat from the floor
Ke 3r 3min WORK + 2min REST
To “DB DT”
Pe SNATCH
La OPEN 21.1
Su OPEN 21.1
Ma DEADLIFT HEAVY + accessory
Ti E2min x 6 300/200m erg
+max reps devils press
Ke Every 8 min for 3 rounds
To “Death by power snatches”
Pe 7 sets: 1HPC+1PC+2PJ @ 60%
La FOR TIME: 100 burpee with a twist
Su ”ROY”
TB 2015
Ma 🔟❕ Hang squat clean
+ Bar over burpee💥
Ti 3R 2min WORK/REST 👊🏻
Ke Shoulder press & Push press 💪🏼
To FOR TIME: BJO, erg, deadlift, erg & BJO 💦
Pe Find daily max in hang snatch 🏋🏻♀️🏋🏼🏋🏻♂️
La ”HALF CINDY & ANNIE W/ A TWIST” 😈❕
Su ”DALLAS 5”
SaliskaBailut 2013
DELOAD 🤍
MA
25 min AMRAP
20/15 cal erg
10+10 db one arm oh lunge (step back)
20/15 cal erg
10+10 db one arm push jerk 👊🏻
TI 2x5min AMRAP gymnastics skill🤸🏽♀️
KE EVERY 4MIN FOR 4 ROUNDS💥
TO 10! Devils press 😈 30DU after each set 💪🏼
PE 2x 6min OTM ‼️
LA 12x1min WORK 30s REST 🚴🏻♀️🚣🏻♀️⛷
+ BAR MU technique
SU 60min VENYTTELY 🤩🤍
2016
Ma 5 x 5 Deadlift 65-80%💥
Every 2min for 4 Rounds
10-15 v-ups
10-15 back extension
10-15 hollow rock
•
Ti E3min x 4 : C2B, hang power snatch & OHS⚡️
•
Ke 3min WORK 2min REST 👊🏻🤩
•
To Sit ups & ring dip/ box dip 🔝
•
Pe 1 squat clean + 2 front squat 💪🏼💯
•
La Modified Open 14.5 💥🤪
•
Su “Pat”
Greenhorn Challenge 2016
Viikko5️⃣
Ma
Every 3min for 4 rounds
8 Back squat @65-80% 1RM
Every 3min for 4 rounds
12 bent over row
8 shoulder press @60-80% 1RM
Ti 2 Rounds for reps WB, T2B & devils press 🤪
Ke OPEN 20.4 💪🏼👊🏻💯
To 2K/1,8K ERG ➡️ EMOM 5-8 push up 💦
Pe OTM20 SNATCH 💥👊🏻
La E4min x 5 💪🏼👊🏻🤩
Su ”JACK”
