CrossFit Turku

FOR TIME:
50 CALORIE ROW
50 HANDSTAND PUSH-UPS
REST 3 MINUTES
40 CALORIE ROW
40 HANDSTAND PUSH-UPS

Juha S.

10 MIN AMRAP OF:
1-2-3-4..
SQUAT CLEAN 60/40KG
CHEST TO BAR PULL-UP

Open 20.1 male winner at RCFT Eero L. with a time of 12:08.

DEADLIFT 5 X 1 AT 80%

FOR QUALITY:
60 ROMANIAN SPLIT SQUATS (30+30)
30 NORDIC HAMSTRINGS
10 WEIGHTED PULL-UP (5 X 2)

Open 20.1 winner at RCFT Mirka H. with a time of 11:16.

3 ROUNDS:
90 SECONDS WORK 90 SECONDS REST
10 TOES TO BAR
12 DB SQUAT 22,5/15KG
AMRAP DOUBLE-UNDER

REST 5 MINUTES

3 ROUNDS:
60 SECONDS WORK 60 SECONDS REST
6 TOES TO BAR
8 DB SQUAT 22,5/15KG
AMRAP DOUBLE-UNDER

OPEN 20.1

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

Time cap: 15 minutes

Patrik N.

POWER SNATCH
BUILD TO A 1RM POWER SNATCH

THEN,
4 X 1 REP AT 90% OF YOUR 1RM
EVERY 90 SEC

8 X 1 REP AT 85% OF YOUR 1RM
EVERY 60 SEC

12 X 1 REP AT 80% OF YOUR 1RM
EVERY 30 SEC

Monkku K.

12-9-6-3 REPS FOR TIME OF:
CLEAN AND JERKS 85KG/57,5KG
BAR MUSCLE-UPS

Janne T.

DEADLIFT
5 X 3 AT 75%

EMOM 12:
A. 5-8 REP STRICT CHEST TO BAR PULL-UP
B. 6+6 WEIGHTED LUNGE
C. REST

RCFT crew at Syysmyrsky 2019 -competition. Syysmyrsky was a team competition of two participants.
Sami & Juha won silver on men 35+ category. Mikko & Pete were tied at bronze on men 40+  and Monkku & Elina were 6th on women 40+.
Up:Juha S., Elina J., Pete A., Mikko H.
Center: Monkku K. and Sami H.

FOR TIME:
50-40-30-20-10
BOX JUMPS 60/50CM
PUSH-UP

Johannes S.