CrossFit Turku

FRONT SQUAT
6-6-3-2
70-80-90-95%
FROM 1RM FRONT SQUAT

BACK SQUAT
4-4-4-4
75-80-80-80%
FROM 1RM BACK SQUAT

TEST MAX REPS STRICT HSPU

3 ROUNDS EVERY 2,5 MIN:
40 DOUBLE UNDER
10 BOX JUMP
MAX REPS STRICT HSPU
2,5 MIN REST
3 ROUNDS EVERY 2,5 MIN:
MAX REPS STRICT HSPU
10 BOX JUMP
40 DOUBLE UNDER

10 MINUTES ON THE MINUTE
“MACHO MAN” -PROGRESSION
5 POWER CLEAN
5 FRONT SQUAT
5 PUSH JERK

~50% OF 1RM C&J

HANG SNATCH 1RM

THEN,

5 X 1 AT 90% OF NEWLY ESTABLISHED 1RM.

FOR TIME
50-40-30-20-10 REPS OF:
DOUBLE-UNDER
KETTLEBELL SWING
SIT-UP

AMRAP 8 MINUTES OF:
2-4-6-8-10…
PUSH JERK 80/55KG
STRICT PULL-UP

FRONT SQUAT
8-6-4-4
65-75-80-90%
FROM 1RM FRONT SQUAT

BACK SQUAT
5-4-3-3
70-80-85-90%
FROM 1RM BACK SQUAT

Nea won gold at Finnish weightlifting nationals 2020! RCFT congratulates!

MAX REPS TOES TO BARS

5 ROUNDS EVERY 3 MIN:
15/12 CAL ROW
8 TARGET BURPEE
50% OF MAX REPS TOES TO BAR
(MIN 5 REPS, MAX 15 REPS)

DT FOR DELOAD:
ON THE MINUTE FOR 18 MINUTES:
4 DEADLIFT
3 HANG POWER CLEAN
2 PUSH JERK

AT 50% 1RM CLEAN & JERK.

7 SETS
3 -POSITION CLEAN
HIGH HANG CLEAN + HANG CLEAN + CLEAN
EVERY 2 MINUTES.

7 SETS
PUSH-PRESS + PUSH JERK + SPLIT JERK
EVERY 2 MINUTES.

Mirka at Norwegian CrossFit Championship.