CrossFit Turku

Team Row for meters

1 min max effort, for 20 min

Recovery Foam rolling

Hi-Bar Back Squat
5-5-5-3-3

3 Rounds:
50 Du’s
5 Deadlift 140/95

For time:
1000m Run
50 Air Squats
800m Run
40 Pull-ups
600m Run
30 Push ups
400m run
20 Burpee

Push Press
5-5-3-3-3

“Airforce”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

At the beginning of every minute, do 4 burpees

OPEN GYM

ALASALI SULJETTU perjantaista sunnuntaihin. Henkilökunta Regionaaleissa Tanskassa. Yläsali avoinna normaalisti.

3 Sets of MEUB Muscle-ups rest 5min in between

Alternative
3 sets of MEUB Ring dips rest 5min in between

For time:

Run/row
5 k

ALASALI SULJETTU perjantaista sunnuntaihin. Henkilökunta Regionaaleissa Tanskassa. Yläsali avoinna normaalisti.

Low-Bar Back Squat
Find a 5 rep max

5 Rounds:
1 Rope climb
20 Db ground to OH (dumbbell touches ground on every rep) 45/35
15 Wallball 20/14

15 min timecap

Weighted Pull-up
Go for a heavy set of 5, 3 and 1

Alternative
5 sets of ME Pull-ups (strict)

EMOTM
2 reps Power snatch
+5/2,5
Starting weights
20/30/50/70

ALASALI SULJETTU perjantaista sunnuntaihin. Henkilökunta Regionaaleissa Tanskassa. Yläsali avoinna normaalisti.

Deadlift
5-5-3-3-3

7 Rounds:
7 Thruster 50/35
7 Knees to elbows

Weighted push-up
Find your 3rm

4 Rounds:
20 SDHP 42,5/30
20 Box Jump 60/50