CrossFit Turku

“DIANE”

FOR TIME:
21-15-9
DEADLIFT 102,5/70
HANDSTAND PUSH-UP

COMPARE YOUR SCORE

Juuso N.

CLEAN & JERK 10 MIN EMOM OF:
A. 3 PAUSE JERK (3 SECONDS)
B. 3-POS CLEAN
(HIGH HANG – HANG – FLOOR) AT 40% 1RM CLEAN & JERK

5 X 3 CLEAN & JERK

Open 12.3

COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 18 MINUTES OF:
15 BOX JUMPS 60/50CM
12 PUSH PRESS 50/35KG
9 TOES-TO-BAR

Rasmus K.

4 ROUNDS EVERY 2 MIN:
A. 14 DB SNATCH 22,5/15 + 50 DU
B. 400M RUN

Pihla P.

FRONT SQUAT BUILD TO A 1RM.

THEN 4 X 1 REPS AT 80-85%OF 1RM.

4 ROUNDS:
10 DEADLIFT 35-45% 1RM DL
REST 1 MINUTE
12 WEIGHTED LUNGE 35-45% 1RM FS
REST 1 MINUTE

Sami L.

“JACKIE”
1000M ROW
50 THRUSTER 20/15
30 PULL-UPS

COMPARE YOUR SCORE

Elisa P.

“NASTY GIRLS”

3 ROUNDS FOR TIME OF:
50 SQUATS
7 (STRICT) MUSCLE-UPS
10 HANG POWER CLEANS 60/42,5KG

COMPARE YOUR SCORE.

Lotta L.

BUILD UP TO A HEAVY 3 REP “TNG” POWER SNATCH

ON THE MINUTE X 5:
2 “TNG” SQUAT SNATCHES
AT APP.80% 3RM TNG PW SN.

HANG SNATCH PULLS
20 REPS IN AS FEW SETS AS POSSIBLE AT 60% 1RM SNATCH

Some quality prizes from Vihannespörssi at SaliskaBailut 2019.

EVERY 75 SECONDS FOR 10 ROUNDS:
3 HANG CLEAN & JERK 60/40KG
6 TOES TO BAR
9 WALLBALL 20/14
27 DOUBLE-UNDER

Mikko H.