CrossFit Turku

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

Weighted Dip
3-3-2-2-1
75-80-85-90-95

6 min AMRAP
4 C2B Pull-up
2 Squat clean thruster 45/32,5
6 C2B Pull-up
4 Squat clean thruster 45/32,5
8 C2B Pull-up
6 Squat clean thruster 45/32,5
… (continue adding 2 reps on both)

OPEN GYM

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Rest 5 min

“Kelly”

Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Open Gym YLÄSALILLA

Do a WOD from past week

Muista ilmoittaa Open tuloksesi ajoissa!

Why do we play games

Floor Press
4×3 50%-70%

OTM 7min
7 Deadlift 60% 1 rm
remaining time Muscle-ups

Easter special (in teams of 4):
4k Row
120 Double Under
80 Burpee
40 thruster 50/30

Open 13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Movement standards

Tips and gameplan
Naka athletics

Deload week

Split Jerk
2-2-2-2-2 @ max 60%

OTM 4min (60% from C&J 1rm)

Pause Clean
Hang Clean
Push Jerk
Split Jerk
AMRAP 1min
Clean & Jerk

Deload week

Overhead Squat
3-3-3-3-3 @50-70%

2 min AMRAP
9 push-up
18 stationary lunges 24/16
2 min AMRAP
6 push-up
12 stationary lunges 24/16
2 min AMRAP
3 push-up
6 stationary lunges 24/16

Deload week

Snatch grip deadlift
5-5-3-3-2
45-50-55-55-60% (from DL 1rm)

5 Rounds:
10 Kb swing 32/24
15 Toes to bar