CrossFit Turku

FOR TIME:

SKI 1K
30 STRICT HANDSTAND PUSH-UPS
ROW 1K

Unbroken 2019 men open podium. Johannes Simola won bronze!
Pic: Unbroken 2019 by CrossFit 8000

“NANCY”

5 ROUNDS FOR TIME OF:
400-METER RUN
15 OVERHEAD SQUATS 42,5/30KG

COMPARE YOUR SCORE

Unbroken 2019 women open podium. Anette LAiho won bronze!
Pic: Unbroken 2019 by CrossFit 8000

DEADLIFT
BUILD UP TO A HEAVY 1 REP
THEN,
3 X 5 AT 65% OF 1RM DEADLIFT

EMOM 12:
A. BARBELL ROW
B. GOBLET SQUAT
C. REST
AIM FOR 8-12 REPS

Unbroken 2019 women 40+ podium. Monaliisa Ketola won gold!
Pic: Unbroken 2019 by CrossFit 8000

4 ROUNDS:
1 FULL ROUND IN 3MIN OR 3 MIN AMRAP,
30 DUMBBELL SNATCHES 22,5/15
15 BURPEE BOX JUMP-OVERS 60/50CM
REST 3 MIN

Team RCFT in Unbroken 2019 was a huge success. Monaliisa Ketola won gold in 40+ category. Anette Laiho got bronze in women open category and Johannes Simola also got bronze in men open category. Matias Salmela was 5th, Nea Hukkinen 19th and Janne Tolppanen 36th.

“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.