CrossFit Turku

Push Press
5-5-5

5 rounds of:

2:00 min AMRAP

400M Run
ME Muscle-up/Ring dip in the remainder of the 2:00

Rest 1:00

Back Squat
2 sets of 30sec AMRAP @ 70%
rest 3min

5 Rounds:
30 Double-under
20 KB Swing 32/24
10 Push Press 45/30

Barbell row
10-10-10

AMRAP 5 minutes of:
Squat clean 75/52,5
Jerk 75/52,5

Weighted Dip
5-5-5

For time:
20-18-16-14..2
2-4-6-8-..20
Burpees
Wallballs 20/14

6 Rounds:
10 Deadlift 100/70
10 Push Up
10 Toes to bar

Power Clean 1-1-1-1-1

EMOTM for 14 minutes,

Odd minutes 10 Burpees
Even minutes 3 Power Clean 80% 1rm

Floor press
3-3-3-3-3

For time:
1000m Row
20 Front Squat 60/45
30 Chest to bar Pull-ups

Back Squat
6-6-6

5 Rounds:
2min AMRAP
30 Double-under
15 Power Snatch 35/25
1 min Rest

Deload week

Pull-up technique

“Cindy”
20 min AMRAP of,

5 Pull-Up
10 Push-Up
15 Squat

Compare your score

Deload week

Handstand/Wall Climb practice

4 Rounds for time:
15 Box jump 24/20
10 Toes to bar
5 Wall climb