CrossFit Turku

Squat clean (from hi-hang, knee, under knee)
1@70%
1@75%
1@80%
1@85%
1@90%

OTM for 5 min @75%,
Squat clean
Push Jerk
Split Jerk
AMRAP 2 min,
C&J

Muscle-up technique

For Time:
25 Front squat 42,5/30
4 Ring dip
20 Front squat 42,5/30
6 Ring dip
15 Front squat 42,5/30
8 Ring dip
10 Front squat 42,5/30
12 Ring dip

Clean pull
5×3

3 Rounds:

7 Deadlift 120/85
15 Burpee

Weighted Pull-up
5×5 AHAP

For time:
50 Air Squats
40 Pull-up
30 Push-up
20 Pistol Squats
10 Handstand push-up

Front squat
Find your 3rm

3 Rounds:
36 Double-under
24 Push Press 42,5/30
12 Toes to bar
Rest 1min

Open Gym

Do a WOD from past week

Snatch
Find your 1rm

3 Rounds:

15 Wallball 20/14
15 Toes 2 Bar
15 Kb Swing 32/24

Back squat
Find your 3rm

AMRAP 6min of,

2 Handstand push-up
2 Thruster 60/42,5
4 Handstand push-up
4 Thruster 60/42,5
6 Handstand push-up
6…

Hyvää itsenäisyyspäivää!
Toivottaa Reebok CrossFit Turun henkilökunta

OPEN GYM 12-16

“Bradshaw”

10 Rounds for time,

3 Handstand push-up
6 Deadlift 102,5/70
12 Pull-up
24 Double-under

Split jerk
4×2 @75%
3×1 @90

3 Rounds:
SDHP 32/24
C2B/Pull-up
Jumping squat 20/15
Ring Dip
45s work/15s rest