CrossFit Turku

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

Open Gym YLÄSALILLA

Do a WOD from past week

Muista ilmoittaa Open tuloksesi ajoissa!

Weighted Pull-up
3 heavy sets of 3-1 reps

6 rounds of each in Tabata style (20s work 10s rest):
KB Swing 32/24
Push press 30/20
Row
Back extension

Deadlift Find 3rm

3 Rounds:
9 Ring push-up
15 Jumping squats 20/15
21 Sit-ups (Shoulder over hip)

Open 13.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Movement standards

Tips and movement prep
Coach Paoli
CF San Francisco

Shoulder press
5-5-3-3-3
65-70-75-80-85

For time:
1000m Run
50 Wallball
30 Pull-up

Timecap:10min

Weighted dips
5 sets of 5-3 reps, heavy

75 Double-unders
3 Rounds:
12 Deadlift 70/50
9 Hang power clean 70/50
6 Push jerk 70/50
75 Double-unders

Timecap: 8min

Front squat
5-3-3-2-2-1
65% 75% 80% 85% 90% 95%

3 Rounds:
10 Muscle-up
30sec free handstand
20 Pistols (alt)

Timecap:12min