CrossFit Turku

ON THE MINUTE FOR 7 MINUTES:
30 DOUBLE UNDER + 6 BURPEE
3 MIN REST
ON THE MINUTE FOR 7 MINUTES:
8 BOX JUMP 60/50CM + 8 KB SWING 24/16

Maria S.

DELOAD WEEK

TEAMS OF TWO:
100/90/80 CAL ROW
100 TOES TO BAR
100/90/80 CAL ROW
100 HANDSTAND PUSH-UP
100/90/80 CAL ROW
100 BOX OVER JUMPS 60/50CM

Emilia M.

DELOAD WEEK

PAUSED HANG SNATCH 3 SETS OF 3 REPS AT 30-50% OF YOUR 1RM SNATCH.

3 SETS AT 65% 1RM SNATCH OF:
1 HANG POWER SNATCH + 1 HANG SNATCH + 1 OVERHEAD SQUAT

3 SETS OF 1 SNATCH PULL + 1 HANG SNATCH AT 75% OF YOUR 1RM SNATCH.

3 X 3 OVERHEAD SQUAT AT 70% OF 1RM OVERHEAD SQUAT

Aleksi R.

DELOAD WEEK

4 ROUNDS FOR TIME OF:
A. SKI 500 M
B. 50 WALKING LUNGES

START FROM A. OR B.

Olli-pekka L.

DELOAD WEEK

3 ROUNDS:
25 STRICT PULL-UPS
50 PUSH-UPS
75 DOUBLE-UNDERS

Greenhorn Challenge 2019

DELOAD WEEK

DEADLIFT 5 X 4 REPS AT 60% OF YOUR 1RM DEADLIFT

FOR QUALITY 3 ROUNDS:
20 DB/KB SIDE TILTS (10+10)
15 BARBELL SIT-UPS
10 HANGING LEG RAISES

Aarni M.

DELOAD WEEK

RING MUSCLE-UP SKILLS

4 ROUNDS
2 MIN WORK / 2 MIN REST
MAX SET OF MUSCLE-UPS /JUMPING MUSCLE-UPS
8 ROWER OVER BURPEE
AMRAP OF CAL ROW

Mari L.

TEAM WORKOUT

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 16 MINUTES OF:
3 WEIGHTED PULL-UPS
6 PUSH-UPS ON DUMBBELLS
9 DUMBBELL SQUATS

TEAMS OF THREE, ALL MEMBERS OF TEAM COMPLETE ONE MOVEMENT BEFORE STARTING THE NEXT ONE.

Robin W.

BUILD TO A MAX IN:
1 POWER CLEAN + 1 CLEAN + 1 FRONT SQUAT + 2 SPLIT JERKS.

THEN 3 SETS OF 1 POWER CLEAN + 1 SPLIT JERK AT 90%OF YOUR DAILY MAX

Artur B.