CrossFit Turku

5 ROUNDS
1 MIN AMRAP
8 HANG POWER CLEAN 50/35
6 BAR OVER BURPEE
1 MIN REST
1 MIN AMRAP
8 SIT-UP
8 KB SWING 24/16
1 MIN REST

Jaana T.

TEAM WORKOUT

50-40-30-20-10-20-30-40-50
SKI CAL
WALLBALL 20/14LBS
KB SWING 24/16KG

TEAMS OF THREE. SPLIT REPETITIONS AS DESIRED.

Ilona P.

LOW HANG SNATCH BUILD TO A 2RM.

THEN 4 SETS OF 2 REPS AT 85-90% OF YOUR 2RM.

SNATCH GRIP BEHIND THE NECK SOTS PRESS
3 X 5 REPS

Rasmus K.

EVERY 2 MINUTES FOR 10 ROUNDS:
20/15 CAL ROW
15 PUSH-UPS

Kari N.

FOR TIME:
THRUSTER 40/30KG
9-15-21-27
TOES TO BAR
27-21-15-9

Winter War 2020 -qualifying workout 1.

Rami K.

DEADLIFT
4 X 1 AT 90%

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.

O.P. L.

4 ROUNDS
20S HOLLOW HOLD + 20S ARCH HOLD
40S REST

EVERY 4 MIN FOR 4 ROUNDS
20 ONE ARM DB HANG C&J 22,5/15
15 BOX JUMP
10 PULL-UP

12-9-6 REPS FOR TIME OF:
HANG SQUAT CLEANS 75/52,5
BURPEE BAR MUSCLE-UPS/JUMPING MUSCLE-UPS-CAP

Jasmiina S.

INDEPENDENCE DAY
PARTNER WORKUT,

IN 20 MINUTES:
“JACKIE”
1000M ROW
50 THRUSTER 20/15KG
30 PULL-UP
THEN,
“GRACE”
30 CLEAN & JERK 60/40KG
REMAINING TIME
“ANGIE”
100 PULL-UPS
100 PUSH-UPS
100 SIT-UPS
100 SQUATS

SPLIT REPETITIONS AS DESIRED.

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
15 PUSH JERKS 45/30KG
15 BOX JUMPS 60/50CM
15 BACK EXTENSIONS

MAINSITE

Janniina H.