CrossFit Turku

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.

5 ROUNDS FOR QUALITY:
10 + 10 ONE-LEGGED ROMANIAN DB
20 HIP THRUST BAND
10 BARBELL ROW
10 + 10 BOX STEP-UPS DB
20 RING ROW
REST 2 MINUTES

DELOAD WEEK

7 ROUNDS EVERY 2 MINUTES:
7 RING DIP / BOX DIP
7 BOX JUMP 70/60CM
7 KB SWING 32/24

“MACHO MAN” -PROGRESSION 16 MIN OTM:
2 POWER CLEAN
2 FRONT SQUAT
2 PUSH JERK 50% 1RM CLEAN & JERK

Jussi R.

HANG SNATCH + SNATCH
3 X 1 AT 30-40%

SNATCH PULL + BELOW KNEE SNATCH 3 X 1 AT 40-50%

BUILD TO A DAILY MAX IN:
SNATCH PULL + BELOW KNEE SNATCH + HANG SNATCH

Jack L. @LinnaMasters 2019
Pic: Minna Merisaari