CrossFit Turku
Deadlift/mix grips and stand positions (tecnique)
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30 Handstand push-ups
40 Pull-ups
50 Kb swing (24kg/16)
60 Sit-ups
70 Burbees
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[youtube http://www.youtube.com/watch?v=9u1khTaPMFU&w=420&h=315]
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“Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups
10 Hang power clean (60kg /40)
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Push press/Kb jerk (technique)
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Row 1000 m
6 min one hand long cycle (24kg /12)
( One hand switch allowed. When switching the hand kb must not touch the floor or stop moving.
You may only rest at the rack position and at the overhead hold if not then fail*)
* 30 burbees
burbees are done at the end of 6 min.
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[youtube http://www.youtube.com/watch?v=i6bjk_D2H5o&w=560&h=315]
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Back squat (technique)
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“Choose The Load”
15-12-9
Back squat
T2B
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[youtube http://www.youtube.com/watch?v=HrX0ohmu1zw&w=420&h=315]
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Box is closed
Box is closed
“Day before”
15 min amrap
10 wall balls (20lb/14)
8 Hang squat snatch (45kg/30)
6 Hspu
Starter:
Before you start the exercise, you must jump 100 double unders.
Clock starts when you start jumping.
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[youtube http://www.youtube.com/watch?v=ng1rkNXyh0g&w=560&h=315]
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Deadlift 5-3-1
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“Deadlift this”
!10-9!
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (BW)
(At the beginning of each set of reps, you do 1 L-pull-up)
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[youtube http://www.youtube.com/watch?v=gZSst-g4aeo&w=420&h=315]
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3 Rounds
50 Push-ups
50 Sit-ups
50 Squats
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[youtube http://www.youtube.com/watch?v=NeBrF-JwSZc&w=420&h=315]
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Push Press 5-3-1
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3 Rounds
15 Thrusters 42,5 kg/30
Run 200 m
20 Pull-ups
Run 200 m
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[youtube http://www.youtube.com/watch?v=PLXhPoxytsM&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments