CrossFit Turku

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)

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