CrossFit Turku

MACHO MAN PROGRESSION,

12 MINUTES ON THE MINUTE:
4 POWER CLEAN
4 FRONT SQUAT
4 PUSH JERK

~50% OF 1RM CLEAN & JERK

TB 2015: Toni J.

BUILD TO 1RM SNATCH

THEN 5 X 1 AT 80% FROM THE NEWLY ESTABLISHED 1RM SNATCH

Nea Hukkinen is competing in Winter war 2020 this weekend.

“ELIZABETH”

FOR TIME:
21-15-9
CLEAN 62,5/40
RING DIPS

COMPARE YOUR SCORE.

Enni Eeronheimo is competing in Winter war 2020 this weekend.

PARTNER WORKOUT

4 ROUNDS:
A.600/500M SKI
B.ACCUMULATE MAX 1 MINUTE HANDSTAND HOLD

Anette Laiho is competing in Winter war 2020 this weekend.

FRONT SQUAT
10-8-6-4
60-70-75-80% OF 1RM FRONT SQUAT

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

Mirka Henriksson was 11th at the 2020 Strength in depth competition in London.

3 ROUNDS
3 MIN AMRAP OF,
10 DB BURPEE BOX STEP-UP
15 SIT-UP
2 MIN RECOVERY ROW
1 MIN REST

Throwback: Matias Salmela. This week Matias is competing in Winter War 2020.

MACHO MAN PROGRESSION 25 MINUTES ON THE MINUTE OF:
4 POWER CLEAN
4 FRONT SQUAT
4 PUSH JERK
30% 1RM CLEAN & JERK

Mikko W.

POWER CLEAN + SPLIT JERK

2 X 3 + 3 AT 30%

2 X 2 + 2 AT 50%

2 X 2 + 2 AT 65%

2 X 1 + 1 AT 70%

Juho R.

TEAM WORKOUT,

5 ROUNDS FOR TIME OF:
8 LEGLESS ROPE CLIMBS
40 SYNCHRO DUMBBELL SNATCHES, ALTERNATING ARMS

TEAMS OF FOUR. SPLIT REPETITIONS AS DESIRED. TWO MEMBERS OF THE TEAM WORK SYNCHRONIZED ON THE DB SNATCHES.

Stigu A.

15 MINUTES ALTERNATING MOVEMENTS WITH A PARTNER:
30 DOUBLE-UNDER
200M ROW
10 HANDSTAND PUSH-UP / DB PUSH-PRESS

Mikko I.