CrossFit Turku

20 MIN AMRAP OF:
600M RUN
35 POWER SNATCH 35/20KG
15 TOES TO BAR

Johannes Simola won the Turun Tuomiopäivä 2019 Foodspring Invitational competition.
Pic: Tuomas Hinkkanen

BACK SQUAT 5 X 6 REPS AT 70-75% OF YOUR 1RM BACK SQUAT.

4 ROUNDS:
10 FRONT RACK LUNGES AT 40-45% 1RM FS (LAST TIME 14 REP AT 30-40%)
REST 1 MINUTE
10-15 BARBELL SIT-UPS
REST 1 MINUTE

Nea Hukkinen won gold at the Finnish youth weightlifting championship at Pori last weekend.
Pic: Ninni Hukkinen

5 ROUNDS:
A. SKI ERG CALORIES (RECOVERY PACE)
B. 20 KB HANG CLEAN & JERK (10+10)
15 PUSH-UP
10 DEADLIFT 80/55

RCFT competition crew at Turun Tuomiopäivä 2019.

FOR TIME:
70 WALLBALL 20/14
50 CLEAN & JERK 45/30KG
30 (STRICT) HANDSTAND PUSH-UPS

BUILD TO A 2RM TOUCH AND GO SNATCH.

THEN ON THE MINUTE FOR 6MINUTES: 2 REPS AT 85% OF YOUR 2RM.

COOLDOWN ON THE MINUTE FOR 4 MINUTES OF 2 REPS AT 50% OF 2RM SNATCH.

Matias S.

PARTNER WORKOUT.
5 ROUNDS:
A. RUN 300M
B. ROW 400/350M

SHOULDER PRESS
BUILD TO A 3RM.

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES OF:
1-3-5-7-9-11-13-15-17-19-21..
PUSH JERK AT 50% 1RM C&J
BURPEE

FRONT SQUAT BUILD TO A 6RM.

THEN 4 X 6 REPS AT 80% OF YOUR 6RM.

4 X 6 WALKING LUNGES

USE BAR, STEPS BACK OR WALKING LUNGES. NO FORWARD LUNGE.

Eveliina S.

3 ROUNDS,
90 SECONDS WORK 90 SECONDS REST:
A. “CINDY”
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
B. AMRAP OF,
50 DOUBLE-UNDERS
20 SIT-UPS

Pyry K. followed by Pete A.

PARTNER WOD,
“YETI”
FOR TIME:
25 PULL-UPS
10 MUSCLE-UPS
1.5 MILE RUN / 2,4 KM
10 MUSCLE-UPS
25 PULL-UPS

SPLIT REPS AS DESIRED. BOTH RUN.

Syncro burpee box overs. Juha S. & Janne L.