CrossFit Turku

Clean pulls
3*3 @90%
3*2 @100%
3*1 @110%

For time:
12 Toes2bar & pull-up
9 C&J 70/50
9 Toes2bar & pull-up
6 C&J 80/57,5
6 Toes2bar & pull-up
3 C&J 90/65

Time cap: 12 min

21-18-15-12-9-6-3

Swing 24/16
Sit-up

OTM 3 reps burpees

Cap 8 min

Winter War 2013 Tulokset

Snatch complex of,
Hang power snatch-high hang snatch-ohs @ahap

For time:
9 Hang power clean 80/57,5
15 C2B Pull-ups
6 Hang power clean 80/57,5
9 C2B Pull-ups
3 Hang power clean 80/57,5
6 C2B Pull-ups

Cap 6 min

Beast mode (MEUB muscle-ups as cash-in)

Winter War 2013 Tulokset

Split Jerk
3*2@60%
3*2@75%
3*1@90%

3 Rounds:
5 Overhead Squat 60/42,5
10 Ring dip
10 Front Squat 60/42,5
5 Handstand Push-up

Cap 9 min

Open Gym YLÄSALILLA
AlASALILLA klo 13 Winter War viimeiset karsintatreenit

Do a WOD from past week

Käy lisäämässä itsellesi profiili tästä linkistä

4 min AMRAP
Row cal

Rest 1min

4 min AMRAP

10 Power Snatch 60/42,5
15 Push-up

Winter War -karsintalajit

Thruster
Find 1 rm

4 Rounds:
15 thruster 30/20
10 toes to bar
5 burpee

Cap 10 min

Winter War -karsintalajit

For time:

10!
Box Jumps 60/50
Sumodeadlift high-pull 42,5/30

Cap 6 min

Winter War -karsintalajit

Snatch complex
Squat snatch-hang squat snatch-ohs
as heavy as possible in 15min

For time:

15 Strict pull-up
5 Wall climb
12 Strict pull-up
4 Wall climb
9 Strict pull-up
3 Wall climb
6 Strict pull-up
2 Wall climb
3 Strict pull-up
1 Wall climb

Cap 10 min

Winter War -karsintalajit