CrossFit Turku
Snatch
3-3-3
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3 Rounds for time:
6 x Deadlift (75% 1rm)
200m Run
12 x Toes 2 Bar
12 x Sit-up
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[youtube http://www.youtube.com/watch?v=zOQ0O9aWMag&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments
Deadlift
3-3-3
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50 burbee pull-ups
(begin every minute with 5 wall balls)
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[youtube http://www.youtube.com/watch?v=U0fy7FOzWjY&w=420&h=315]
Remember to Post Times, Rounds, Loads and Comments
Rest Day (3+1)
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WOD From the main site
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Clean
3-3-3
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5 rounds
200m run
Pull Up 20 reps
Push Jerk 60kg 10 reps
Box Jump 24′ 20 reps
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[youtube http://www.youtube.com/watch?v=76IeKrmJNdA&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments
Push Jerk
3-3-3
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4 Rounds
400m row
25 Ring Push Ups
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[youtube http://www.youtube.com/watch?v=GwNeukAmxJw&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments
Back Squat
3-3-3
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10 rounds (75%)
Snatch 1 rep
OverHead Squat 3 Reps
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[youtube http://www.youtube.com/watch?v=xShmoddPPbQ&w=560&h=315]
Remember to Post Times, Rounds, Loads and Comments
Rest Day (3+1)
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WOD From the main site
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“Filthy Fifty”
For time:
50 Box jump, 60 cm box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20 kg
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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[youtube http://www.youtube.com/watch?v=TQnoew96z-A&w=420&h=315]Remember to Post Times, Rounds, Loads and Comments
Snatch Balance
5-5-5
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For Time:
10!
Overhead Squat (50% 1rm)
Bench Press (50% 1rm)
Chin-Up (Strict)
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[youtube http://www.youtube.com/watch?v=GUl7UqbL3uc&w=420&h=315]
Remember to Post Times, Rounds, Loads and Comments
Deadlift
5-5-5
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“Hang a row”
Couples wod
AMRAP 16min
102,5kg deadlift hold
500m row
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One rows, other holds the deadlift. Rowing is allowed only when the bar is off the ground. Score is the meters rowed.
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[youtube http://www.youtube.com/watch?v=QciVTt-4MUg&w=560&h=315]