CrossFit Turku

9TH

12 MINUTES ON THE MINUTE “MACHO MAN”:
3 POWER CLEAN
3 FRONT SQUAT
3 PUSH JERK

~60% OF 1RM CLEAN & JERK

3 SETS OF 3 REPS SNATCH BALANCE (POWER)

3 SETS OF:
2 SNATCH PULLS + 2 POWER SNATCHES AT 65% OF YOUR 1RM SNATCH.
3 SETS OF:
2 SNATCH PULL + 1 POWER SNATCH AT 70% OF YOUR 1RM SNATCH.

“JACKIE”

FOR TIME:
1000M ROW
50 THRUSTER 20/15
30 PULL-UPS

COMPARE YOUR SCORE.

3 X MAX HOLD
TUCK LEVER HOLD

ON THE MINUTE FOR 6 MINUTES:
ADD ONE REP TO LAST WEEK (3-5REP).
USE STRICT REPS TO MAKE HARDER.

PARTNER WORKOUT, ALTERNATING MOVEMENTS,
AS MANY ROUNDS AS POSSIBLE IN 6 MINUTES OF:
10 STRICT DIP
ACCUMULATE L-SIT WHILE PARTNER DOES THE DIPS

FRONT SQUAT
5-5-2-3-1
70-80-85-90-100%
FROM 1RM FRONT SQUAT

BACK SQUAT
5-4-4-4
65-75-80-85%
FROM 1RM BACK SQUAT

5 ROUNDS, IN 2:00 MINUTES;
300M RUN
AMRAP BURPEE BOX JUMP 60/50CM
2:00 MINUTE REST

15 MINUTES ON THE MINUTE “MACHO MAN”:
2 POWER CLEAN
2 FRONT SQUAT
2 PUSH JERK

60-65% OF 1RM CLEAN & JERK

SPLIT JERK 5 X 3 REPS AT 65% OF YOUR 1RM CLEAN AND JERK.
LAST REPETITION PAUSED AT THE SPLIT FOR 3 SECONDS.

HANG CLEANS 5 X 2 REPS AT 60-70%% OF YOUR 1RM CLEAN AND JERK.

ON THE MINUTE FOR 8 MINUTES:
3-5 REPS TOES TO BARS.

DO STRICT REPS TO MAKE HARDER.

10 ROUNDS FOR TIME:
8 PUSH-UP
10 SIT-UP
12 BACK EXTENSION

PARTNER WORKOUT

FOR TIME:
150 CALORIES ROWING
150 POWER SNATCH 35/25KG

YOU MAY PARTITION THE REPETITIONS IN ANY WAY. ONE WORKS AT A TIME.