CrossFit Turku

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.

COMPLETE AS MANY REPS AS POSSIBLE IN 15 MINUTES OF:
1 STRICT HANDSTAND PUSH-UP, 2 PUSH-UPS, 3 SQUATS
2 STRICT HANDSTAND PUSH-UP, 4 PUSH-UPS, 6 SQUATS
3 STRICT HANDSTAND PUSH-UP, 6 PUSH-UPS, 9 SQUATS
ETC.

Team Finland was 3rd in Norwegian CrossFit Championship.

PARTNER WORKOUT
FOR TIME:
70-60-50-40-30-20-10
CAL ROW
SECONDS L-SIT

SPLIT REPETITIONS AS DESIRED.

Mirka Henriksson was competing as part of Team Finland in Norwegian CrossFit Championship. Team Finland finished 3rd. RCFT congratulates the whole team!

FRONT SQUAT
8-8-6-6
65-70-80-85%
FROM 1RM FRONT SQUAT

BACK SQUAT
5-5-5-5
70-75-80-85%
FROM 1RM BACK SQUAT

DELOAD WEEK

5 ROUNDS,
IN 1 MINUTE:
2-6 BAR MUSCLE-UPS
IN 1 MINUTE:
16 DB SNATCH
ARMAP DOUBLE-UNDERS
1 MINUTE REST.

“MCGHEE”
AMRAP IN 30 MINUTES
5 DEADLIFTS 125/85KG
13 PUSH-UPS
9 BOX JUMPS 60/50CM

COMPARE YOUR SCORE.

MACHO MAN PROGRESSION

18 MINUTES ON THE MINUTE:
3 POWER CLEAN
3 FRONT SQUAT
3 PUSH JERK

~50% OF 1RM CLEAN & JERK

“VALENTINE’S DAY SPECIAL”

COUPLE WOD
IN 20 MINUTES:
“KAREN” + “RANDY” + “CINDY”

150 WALLBALL 20/14
THEN,
75 POWER SNATCHES 35/25
REMAINING TIME AS MANY ROUNDS OF “CINDY” AS POSSIBLE
5 PULL-UPS
10 PUSH-UPS
15 SQUATS

SPLIT REPETITIONS WITH A PARTNER.

COMPARE YOUR SCORE.