CrossFit Turku

“Nancy”
5 Rounds:
400m Run
15 Overhead squat 42,5/30

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Find your
Clean & Jerk 1rm

45s work 15s rest
3 Rounds:
Push Press 30/20
Box Jump 60/50
Rest 1 min
3 Rounds:
Jumping squat 20/15
Pull-up

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Snatch
1 rep max

For time:
15-12-9
Deadlift 102,5/70
Toes to bar

20 Bar over burpee

9-6-3
Deadlift 102,5/70
Toes to bar

13 min cap

Push Press
1 rep max

4 Rounds:
6 Split snatches 50/35
20 sec L-sit

Handstand technique

3 Rounds:
10 Handstand push-up
10 Power clean 80/55

Weighted Dip
5-5-5 AHAP

For time:
100 Double-under
30 Front squat 50/35
75 Double-under
20 Front squat 50/35
50 Double-under
10 Front squat 50/35
25 Double-under

Front Squat
Find 1 rep max

For time:
5 Clean & Jerk 82,5/55
10 C2B Pull-up
4 Clean & Jerk 82,5/55
8 C2B Pull-up
3 Clean & Jerk 82,5/55
6 C2B Pull-up
2 Clean & Jerk 82,5/55
4 C2B Pull-up
1 Clean & Jerk 82,5/55
2 C2B Pull-up

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