CrossFit TurkuBack squat 5-3-1
or
find your 1RM
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“VL”
21-15-9
Med ball squat clean wallball (20lb/14)
Clean (60kg/40)
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[youtube http://www.youtube.com/watch?v=3fRtn28v-Uk&w=420&h=315]
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Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
(Clean is from the ground, power or squat.)
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3 Rounds
20 Hang power snatch (35 kg/25)
12 Box jump (60cm)
Row 400 m
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Deadlift 5-3-1
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3 Rounds
5 Hang clean
1 min Pull-ups
(Rest between rounds and go heavy on clean)
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[youtube http://www.youtube.com/watch?v=T2PgeBthZQE&w=560&h=315]
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Snatch 5-3-1
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3 Rounds
5 Push press
1 min push ups
(Rest between rounds and go heavy on PP)
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Good morning (no rx`d)
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3 Rounds
5 Deadlift
1 min squat
(Rest between rounds and go heavy on DL)
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“Murph”
Run 1600
100 pull-ups
200 push-up
300 squats
Run 1600
(You may partition the pull-ups, push-ups, squats as needed.
If you got a weight vest use it.)
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In memory of Navy Lieutenant Michael
Murphy, 29, of Patchogue, N.Y., who was
killed in Afghanistan June 28th, 2005.
[youtube http://www.youtube.com/watch?v=N37t_LY_y0c&w=560&h=315]
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Back squat (3-3-3)
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1000 m run
50 wall-ball (20lb/14)
40 Kb swing (1,5 pood/1 pood)
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“Death by burbees”
At the first minute you do 1 burbee and rest the remaining time
of the minute, at the second minute you do two burbees.
Keep fighting as long as you can.
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Deadlift (3-3-3)
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“Valentine”
3 Rounds
Run 400
20 push-ups
30 DL 85 kg
(Your partner will start running and you will wait until
your valentine has completed the last Deadlift. After your friends first
round, it`s your time to hit the road while your partner rests/cheers for you.
the Wod is completed when you both have executed total of 6 six intervals.)
[youtube http://www.youtube.com/watch?v=k2J9uuU1BCY&w=420&h=315]
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