CrossFit Turku

PARTNER WORKOUT,

1 ROUND OF:
300 DOUBLE-UNDERS
60 PUSH-PRESS 30/20KG
8 LEGLESS ROPE CLIMB
THEN, 2 ROUNDS OF:
150 DOUBLE-UNDERS
30 PUSH-PRESS 30/20KG
4 LEGLESS ROPE CLIMB
THEN, 3 ROUNDS OF:
100 DOUBLE-UNDERS
20 PUSH-PRESS 30/20
2 LEGLESS ROPE CLIMB

SPLIT REPETITIONS AS DESIRED.

Mikko H. @LinnaMasters19
Pic:Minna Merisaari

7 ROUNDS FOR REPETITIONS:
1 MINUTE OF ERG CALORIES
1 MINUTE OF WALLBALLS 20/14LBS

Juha S. @LinnaMasters19
Pic:Minna Merisaari

DEADLIFT
BUILD UP TO A 1RM

FLOOR LEG RAISES
MAX REPS IN 90-60-30SECONDS

REST FOR ONE MINUTE BETWEEN SETS.

Pasi M. @LinnaMasters19
Pic:Minna Merisaari

ON THE MINUTE FOR 5 MINUTES:
10 PULL-UP + 10 DB SNATCH 22,5/15KG

5 MIN REST

5 MIN AMRAP OF:
10 PULL-UP
10 DB SNATCH 22,5/15KG

Sami H @LinnaMasters19
Pic:Minna Merisaari

MACHO MAN PROGRESSION,
20 MIN OTM:
3 POWER CLEAN
3 FRONT SQUAT
3 PUSH JERK
AT 30% 1RM CLEAN & JERK

Tuomas H.

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.