CrossFit Turku

Karjalan Kovin 2011 Final Event:

“Karelian shuttle”
15 Deadlift 115/75kg
Run 300m
50 KB Swing 24/16kg
Run 300m
20 Thruster 45/35kg
Run 300m
30 KB Ground to overhead, Right/Left 24/16kg
Run 300m
25 Overhead Squat 35/20
Run 300m

5 sets,
Squat Clean + 2 Front squat

10 min AMRAP of,

12 Power Clean 60/42,5
24 Jumping lunges

OPEN GYM

MEUB Ring Dip

3 Rounds:

200m Run
10 Sumo Deadlift High-pull 40/30
200m Run
10 Thruster 40/30

No time component,

5 Rounds:
Clean&Jerk Complex <60%
2 Clean high pull
2 Power clean
2 Hang squat clean
1 Push jerk
1 Split jerk

For time:

15 HSPU
30 Du’s
15 Deadlift 80/55
30 Du’s
15 Chest to Bar
30 Du’s
15 Ovehead Squat 40/25
30 Du’s
15 Toes to bar

Push Jerk
3-3-3

6 rounds:
20s on/10s off

Box jump
Row
Wallball

Front squat
3-3-3-3-3

For time:
30 Kb swing 24/16
15 Ring push-up
25 Kb swing 24/16
12 Ring push-up
20 Kb swing 24/16
9 Ring push-up
15 Kb swing 24/16
6 Ring push-up

Snatch
2-2-1-1-1

3 Rounds:
12 HP Snatch 50% 1rm
6 Hang Squat Snatch
3 L-Pull-up
6 Pull-up (Strict)

OPEN GYM