CrossFit Turku

4 ROUNDS OF EACH FOR TIME OF:
1000M/750M ROW
REST *1:1

PARTNER WORKOUT,

AS MANY ROUNDS AS POSSIBLE IN 18 MINUTES OF:
4 POWER CLEAN 100/70KG
8 STRICT MUSCLE-UP

SPLIT REPETITIONS AS DESIRED.

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

BACK SQUAT
5-5-5-5
60-70-75-80%
FROM 1RM BACK SQUAT

4 ROUNDS FOR REPETITIONS,
30 SECONDS WORK 30 SECONDS REST:
DOUBLE DB GROUND TO OVERHEAD
BOX OVER JUMP 60/50CM
WALLBALL 20/14
PUSH-UP
REST

MACHO MAN PROGRESSION

15 MINUTES ON THE MINUTE:
2 POWER CLEAN
2 FRONT SQUAT
2 PUSH JERK

~55-60% OF 1RM CLEAN&JERK

Ville-Waltteri V.

HANG CLEAN 1RM

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

Tuula A.

“CINDY”
AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
5 PULL-UPS
10 PUSH-UPS
15 SQUAT

COMPARE YOUR SCORE

Nea Hukkinen was 21st at Winter war 2020.
Pic: Winter war

6 ROUNDS ALTERNATING ROUNDS ROW/SKI:
50S WORK 10S REST
40S WORK 20S REST
30S WORK 30S REST
20S WORK 40S REST
10S WORK 50S REST

Matias Salmela was 18th at Winter war 2020.
Pic: Winter war

FRONT SQUAT
10-8-6-6-6
60-65-70-75-80% 1RM FRONT SQUAT

BACK SQUAT
4 X 5
60-70-75-75% 1RM BACK SQUAT

Enni Eeronheimo was 11th at Winter war 2020.
Pic: Winter war

3 ROUNDS FOR REPETITONS:

90 SECONDS WORK, 60 SECONDS REST:
1. 10 TOES TO BAR + 8 BURPEE
2. 10 DB HANG SPLIT SNATCH + 8 BOX JUMP 60/50CM

Anette Laiho was 10th at Winter war 2020 competition.
Pic: Winter war