CrossFit Turku

Shoulder Press
Find 5 Rm

5 Rounds:
400m Run
12 Push-Up (hr)
12 Toes to Bar

Cap: 15 min

3 Sets,
Max Effort Pull-ups
Rest 3 min

4 Rounds:
5 Push Jerk 80/55
10 Hang Power Clean 80/55
15 Deadlift 80/55

Cap: 15 min

Back Squat
Find 10 RM

3 min AMRAP
15 Wallball 20/14
10 Burpee

3 min Rest

3 min AMRAP
15 Wallball 20/14
10 Burpee

3 min Rest

3 min AMRAP
15 Wallball 20/14
10 Burpee

Yläsali kiinni 9-17 Everin leirin vuoksi.

Huomenna sunnuntaina yläsali suljettu Anna Everi-leirin vuoksi (09:00-17:00)

For time:
30 Thruster 30/20
30 Walking Lunges
30 KB Swing 24/16
30 Walking Lunges
30 Push Press 30/20
30 Walking Lunges
30 Power Clean 30/20
30 Walking Lunges

Cap: 15 min

5 Rounds:
400m Run
Max effort UB Du’s
Max effort UB Handstand push-up

cap: 20 min

Yläsali tänään kiinni. Mattoremppaa.

2 Rounds:

Row (Cal)
Wallball 20/14
Burpees
Toes2Bar

30 sec Work/Rest
2 Sets per station
Score is total reps
Go for solid technique, speed is secondary

Shoulder issues?

OTM 8 @60-70%
2 Snatch HiPull
1 Snatch

Rest remaining time,

AMRAP 2
Squat Snatch

Huom!
Torstaina yläsali kiinni. Asennamme kumimattoa.

3-Cone Shuttle Drill Test

8 Rounds for quality:

10 Pullup
15 Push-up
20 Squat

Go as strict as possible. Once you hit fatigue, make the movement easier. There is no time component except for the cap.

25 min Cap

Clean & Jerk Complex

7 Sets <70%
HiHang Clean, Hang Clean, Clean, Push Press, Push Jerk, Split Jerk

Tabata,
Sit-ups
Back extension