CrossFit Turku

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.

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