CrossFit Turku

Back Squat
3-3-3-3
75-80-85-90

5 Rounds:

21 Squat
15 Power Clean 60/42,5
9 Burpee

Compare your score

Muscle-up technique

5 Rounds:
30 Wallball 20/14
30 Box jump 60/50

15 min Cap

Weighted Pull-up
5-5-3-3

Couple bar complex by turns in Bear complex style:
30 Reps 70/50

Bear complex consists of:
Clean
Front squat
Push press
Back Squat

Deadlift
Find 1 rep max

10 min AMRAP
9 Push-up
6 Ring Dip
3 Handstand push-up

OPEN GYM

REMEMBER TO POST YOUR SCORE FOR 13.5
MUISTA ILMOITTAA AJOISSA 13.5 TULOKSESI

Thanks for the season so far! Open has ended and new challenges are ahead. We will write an update letter for upcoming events and so on. Stay tuned!

Kiitos tästä kaudesta! Open on saatettu loppuun ja edessä häämöttää jo uudet haasteet. Päivittelemme tilannetta tulevista tapahtumista yms. piahkoin. Pysykää kuulolla!

Power snatch
2-2-2-2-2
70-75-80-85-90

3 Rounds:
400m Run
15 Power Snatch 35/25
10 Toes to bar

Huomio!
Viikolla 14 Ei ole FreeTrialia (lauantai 6.4.13)
Sunnuntain On-Ramp (iltaryhmä) poikkeuksellisesti launtaina 6.4 kello. 10.15-11.15

Deadlift
3-3-3-2-2-2
70-75-75-80-85-90

For time:
10 Handstand push-up
20 Deadlift 90/60
30 Goblet squat 24/16
40 Sit-up (shoulder over hip)
50 Double-unders
40 Sit-up (shoulder over hip)
30 Goblet squat 24/16
20 Deadlift 90/60
10 Handstand push-up

Huomio!
Viikolla 14 Ei ole FreeTrialia (lauantai 6.4.13)
Sunnuntain On-Ramp (iltaryhmä) poikkeuksellisesti launtaina 6.4 kello. 10.15-11.15

Open 13.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Movement standards

Strategy and tips

More

And more

Push Press
5-3-3-3-2
70-75-80-85-90

For time:
30-20-10
KB Swings 32/24
Wallball shots 20/14

Time cap: 7 min