CrossFit Turku

CLEAN + FRONT SQUAT + SPLITJERK
BUILD TO A DAILY MAX

THEN 3 SETS OF:
CLEAN + SPLIT JERK AT 90% OF YOUR DAILY MAX.

Hip thrust

FOR TIME:
100 PUSH-UPS
50 FRONT SQUATS 70/50KG
100 TOES TO BAR
50 DEADLIFT 70/50KG
100 LUNGES

Patrik N.

3 ROUNDS FOR TIME OF:
21 HANG POWER SNATCHES 50/35KG
15 BAR OVER BURPEE

DEADLIFT
WEEK 15:
3 X 1 AT 95%

3 SUPER SETS:
UB WEIGHTED PULL-UPS 15/10KG
UB WEIGHTED SIT-UPS

USE SAME DB FOR BOTH. DO SIT-UPS DIRECTLY AFTER PULL-UPS. REST 3 MINUTES.

COMPARE 17.12.19

Mika V.

3 ROUNDS
3 MIN WORK:
20/15 CAL ROW
60 DOUBLE UNDER
AMRAP BURPEE BOX JUMP (BOX FACING)
3 MIN REST

“MACHO MAN”

ON THE MINUTE FOR MAX 20 MINUTES OF:
3 POWER CLEAN
3 FRONT SQUAT
3 PUSH JERK
90/60KG

COMPARE YOUR SCORE.

Throwback: Kids

SNATCH + OVERHEAD SQUAT
BUILD TO A DAILY MAX IN SNATCH + 3 OVERHEAD SQUATS.

THEN 5 SETS OF 1+2 AT 85%

Throwback: Roni K.

3 X 4 MIN AMRAP WITH 4 MIN REST
21 CAL ROW
21 BURPEE
21 TOES TO BAR
21 KBS 32/24KG

Niko P.

“FRAN”

21-15-9
THRUSTER 42,5/30KG
PULL-UP

COMPARE YOUR SCORE.

Jussi R.

DEADLIFT
3 X 3 AT 90%

PARTNER WORKOUT,
12 MIN AMRAP OF:
15 DEADLIFT 70/50
10 BOX JUMP 60/50CM
5 RINGDIP / BOXDIP

ALTERNATING ROUNDS.