CrossFit Turku

CLEAN & JERK
2 X 2 CLEAN + 1 SPLIT JERK AT 70-75% 1RM C&J

5 X 1 CLEAN PULL + 1 CLEAN + 1 JERK AT 80-85%% 1RM C&J

CLEAN PULLS
5 X 1 AT 105% FROM 1RM C&J

BACK SQUAT
5-3-3-2-2-1

ROW 500M FOR TIME

“HARD CINDY”
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
5 WEIGHTED PULL-UPS 15/10KG
10 PUSH-UPS WITH FEET ON BOX 70/60CM
15 SQUATS HOLDING A PLATE 20/15KG

10 ROUNDS FOR TIME:
8 DB SNATCH
30 DOUBLE-UNDER

CHINESE PLANK ACCUMULATE MAX 5 MINUTES.

EVERY 3 MINUTES FOR 7 ROUNDS:
15/12 CAL ERG
10 BOX OVER 60/50CM
5 PUSH JERK 90/60KG

SaliskaBailut 1.8.2020 audience welcome!

TEAM “HOLLEYMAN”

AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES OF:
5 WALL BALL SHOTS (20/14 LB)
3 HANDSTAND PUSH-UPS
1 POWER CLEAN (100/70KG)

ALTERNATING FULL ROUNDS.

SNATCH
3-3-2-2-1-1

“ISABEL”
FOR TIME:
30 SNATCH 60/42,5

COMPARE YOUR SCORE

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
600M RUN
20 + 20 DB ONE-ARM HANG CLEAN & JERKS 22,5/15KG
20 STRICT PULL-UPS

2 MIN ON 1 MIN OFF FOR 6 ROUNDS:
10 POWER CLEAN
10 THRUSTER
MAX BAR OVER BURPEE

42,5/30KG

DEADLIFT
3-3-3-3-3-3-3

ROW
750M FOR TIME