CrossFit TurkuDeadlift 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]
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Back squat 5-3-1
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21-15-9
Barbell Sots press 20 kg/15
Pistols Squats (alternating legs)
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[youtube http://www.youtube.com/watch?v=M3zbtsZ1zbw&w=420&h=315]
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7 Rounds
15 kb swing 24 kg/16
15 wall ball 20/14
15 box jump 24″
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5 min of Double Unders
5 min of Clean & Push Jerk 42,5kg/30
3 min of Double Unders
3 min of Clean & Push Jerk 42,5 kg/30
1 min of Double Unders
1 min of Clean & Push Jerk 42,5 kg/30
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[youtube http://www.youtube.com/watch?v=hXovowbMsLE&w=420&h=315]
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Snatch
3-3-3
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“1/2 Cindy wants more”
As many rounds in 10 min as possible.
5 C2B Pull-ups
10 Hand-release push-ups
15 jumping squats
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[youtube http://www.youtube.com/watch?v=ttBHahUgV7s&w=560&h=315]
Deadlift
3-3-3
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“Winter grip”
3 Rounds
Run 400
18 kb`s walking lunge 16kg/12
18 K2E
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[youtube http://www.youtube.com/watch?v=zBdU3H503AU&w=420&h=315]
“Hammer”
5 Rounds
5 Power clean (60kg/40)
10 Front squat (60kg/40)
5 jerk (60kg/40)
20 pull-ups
(Rest 90 sec. between rounds)
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[youtube http://www.youtube.com/watch?v=X7OvA_bUWik&w=420&h=315]
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Push Press
3-3-3
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US Secret service snatch test
10 min amrap
Kb snatch 24kg/16
(Rest or switch hands as many times as you need)
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[youtube http://www.youtube.com/watch?v=maK9UXiLyiI&w=420&h=315]
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