CrossFit TurkuCLEAN & JERK
2 SETS OF 3 REPS AT 30% OF YOUR 1RM CLEAN AND JERK.
3 SETS OF 2 REPS AT 50% 1RM CLEAN AND JERK.
4 SETS OF 1 REP AT 60-70% 1RM CLEAN & JERK
NO-REP RULES. MISSED LIFT 5 BURPEE. STEP FORWARD OR BACKWARDS AFTER CLEAN OR AFTER STANDING JERK 3 BURPEES.
Team Blue
EVERY 4 MINUTES FOR 5 ROUNDS:
9 THRUSTER 40/30
9 KB SWING 24/16
300M RUN
SaliskaBailut Spirit of the games Juuso Normio
HANDSTAND PUSH-UP
ON THE MINUTE FOR 15 MINUTES:
1. 5-10 HSPU / BOX HSPU
2. 30-50 DU
3. REST
SaliskaBaiut 2019 Podium
Pic: Marko Vallius
BACK SQUAT
5 X 5 REPS AT 50% OF YOUR 1RM BACK SQUAT.
4 ROUNDS:
14 FRONT RACK LUNGES AT 30-40% 1RM FS
REST 1 MINUTE
10 BARBELL SIT-UPS
REST 1 MINUTE
Thank you judges!
Pic: Marko Vallius
DELOAD WEEK
MUSCLE-UPS
EVERY 4 MIN FOR 4 ROUNDS:
8 HANG POWER CLEAN 40/30
6 BAR OVER BURPEE
MAX REPS MUSCLE-UPS/RING DIPS
SaliskaBailut 2019 Thank you!
Sali kiinni, SaliskaBailut!
AIKATAULU
08.50- 09.00 Kilpailijoiden rekisteröityminen
09.05 Lajin 1 briiffaus
09.30 Laji 1.
10.05 Lajien 2-4 briiffaus
10.50 Laji 2.
11.40 Laji 3.
12.15 – 13.30 Lounas
13.45 Laji 4.
—- Pudotus – 8 joukkuetta jatkaa lajeihin 5 & 6 —-
15.00 Laji 5.
15.25 Laji 6.
—- Pudotus – 4 joukkuetta jatkaa finaalilajiin —-
n. 16.15 Finaali
Last years podium
SNATCH EVERY 2:30 X 5 SETS:
3-POSITION POWER SNATCH
3-POSITION SQUAT SNATCH
HIGH-HANG – HANG – FLOOR
40-65% OF 1RM SNATCH
Throwback: Niko W.
10 ROUNDS, ALTERNATING ROUNDS WITH A PARTNER:
2 POWER CLEANS 90/65
4 BAR-FACING BURPEES
8 ALTERNATING PISTOLS
Throwback: Saara L.
FOR TIME:
50 DB SNATCH 22,5/15KG
50 TOES TO BAR
50 CAL ROW
50 HANDSTAND PUSH-UPS
Throwback: Rami J.
FRONT SQUAT BUILD TO A 4RM.
THEN 4 X 4 REPS AT 80-85% OF 4RM.
4 X 8 WEIGHTED WALKING LUNGES
(3 X 10 LAST TIME)
USE BAR, STEPS BACK OR WALKING LUNGES. NO FORWARD LUNGE.
Throwback: Stigu