CrossFit Turku

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)

Deload week

Good Morning
5-5-5-5-5

For time:
1000m Row
1000m Run

Deload week

Clean work:
5 sets:
3-position clean
Hi-hang, Hang, Below knee

For time:

21-15-9
Push-up
Sit-up
Pull-up
Squat

Deload week

Push Jerk
5-5-5-5-5 (light and technical)

Core work:

3 rounds for quality:
20 Hollow rock
20 Arch rock

Shoulder Rehab and mobility

Deload week

Snatch work:

Snatch complex
3-position
Hip-Hang-Below knee

Every minute on the minute for 10 min:

Hang Snatch + 2 OHS @40%
5 Burpees

Overhead Squat
Find 5RM

7 Min AMRAP of,
14 Overhead squat 45/30
7 Burpee pull-up

Snatch deadlift
5-5-5-5-5

4 Rounds:
300m Run
30 sec Plank hold
15 Ring row

7 Rounds for time:
7 Deadlift 115/80
7 Ring dip
7 Toes to bar

Cap: 12 min