CrossFit Turku

3 ROUNDS EVERY 8 MIN
600M SKI SPLIT WITH A PARTNER
THEN INDIVIDUALLY,
20 PUSHUP
300M RUN
20 KB SWING 32/24KG

Throwback: Katleena K.

TEAM WORKOUT,

TEAMS OF THREE FOR TIME:
60 BAR MUSCLE-UPS
60 THRUSTERS 50/35KG
60 BOX JUMPS 30/24″
60 SQUAT CLEAN 80/55KG

Tuomas Rantala suffered a lower body injury on the second event and couldn’t continue at the Karjalan Kovin 2019. Picture not related. It is from another competition. 🙂

BUILD UP TO THE PERCENTAGES OF THE DAY AND COMPLETE:
3 CLEANS + 1 SPLIT JERK AT 70% OF YOUR 1RM CLEAN AND JERK.
2 CLEANS + 1 SPLIT JERK AT 80%.
1 CLEAN + 1 SPLIT JERK AT 85%.
1 CLEAN + 2 SPLIT JERKS AT 80%.
1 CLEAN + 3 SPLIT JERKS AT 70%.

Juha Sihvonen was 5th at the 35+ category.

Pic: Eino Ansio / Karjalan Kovin

2 ROUNDS 2 MINUTE AMRAP EVERY MOVEMENT:
ROPE CLIMB (LEGLESS)
WEIGHTED BOX STEP UPS 22,5/15KG
HANDSTAND PUSH-UPS (STRICT)
REST 2 MINUTES

Essi Lehto (red pants) couldn’t start the final due to upper body injury. Essi was 30th.

Pic: Eino Ansio / Karjalan Kovin

AMRAP 40 MINUTES OF:
900M RUN
900M ERG
600M RUN
600M ERG
300M RUN
300M ERG

DONE WITH A PARTNER, START FROM DIFFERENT MOVEMENTS WITH PARTNER
AND CHANGE WHEN BOTH ARE DONE.

Nea Hukkinen was 20th at Karjalan Kovin 2019.

Pic: Eino Ansio / Karjalan Kovin

BACK SQUAT
BUILD TO A HEAVY 5RM.

THEN 4 X 5 REPS AT 80-85% OF 5RM.

DEAD STOP BACK SQUAT 3 X 5 REPS
CONTRAST BOX JUMPS AFTER A SET OF SQUATS 3 X 3

Part of the crew in Karjalan Kovin 2019.

4 ROUNDS EVERY 2 MINUTES:
A.
12 KB SWING 24/16
10 SIT-UP
8 PULLUP / JUMPING PULLUP
B.
10 BURPEE
50 DOUBLE UNDER

Anette Laiho & Katleena Kärkkäinen (who is now representing CrossFit Jyväskylä) took 2nd place in a pair competition Beach throwdown in Amsterdam.

“FIGHT GONE BAD!”

THREE ROUNDS OF:
WALL-BALL 20/14LBS
SUMO DEADLIFT HIGH-PULL 35/25KG
BOX JUMP 50CM
PUSH-PRESS 35/25KG
ROW (CALORIES)
REST

COMPARE YOUR SCORE.

Throwback: Henry R.

HANG POWER SNATCH + LOW HANG POWER SNATCH
8 X 1 HANG POWER SNATCH + 1 LOW HANG POWER SNATCH AT 70% OF YOUR 1RM SNATCH.

SNATCH DEADLIFT
5 X 5 REPS
3 X 3 REPS

FOR TIME:
900M RUN
60 DB ONE ARM HANG CLEAN & JERK
600M RUN
40 DB ONE ARM HANG CLEAN & JERK
300M RUN
20 DB ONE ARM HANG CLEAN & JERK
22,5/15KG