CrossFit Turku

DELOAD WEEK

TEAMS OF THREE,

AS MANY ROUNDS AS POSSIBLE IN 21 MINUTES OF:
7 DB HANG POWER CLEANS
7 DB FACING BURPEES

ALTERNATING ROUNDS.

Emilia Leppänen.

DELOAD WEEK

EVERY MINUTE FOR 10 SETS:
1 HANG POWER CLEAN + 1 PAUSE JERK (3 SEC) AT 20-30% 1RM CLEAN & JERK.

EVERY 2 MINUTES FOR 9 SETS:
CLEAN PULL + HANG POWER CLEAN + HANG CLEAN + 2 JERK AT 30-50% 1RM CLEAN & JERK.

Petteri O.

DELOAD WEEK

HANDSTAND WALK SKILL

4 ROUNDS FOR TIME OF:
ROW 500/400 METERS
HANDSTAND WALK 10 METERS
REST 2 MINUTES

Turun Tuomiopäivä Friday Event 1.

DELOAD WEEK

“NICOLE STRICT”

AS MANY REPETITIONS AS POSSIBLE IN 20 MINUTES OF:
400M RUN
STRICT UNBROKEN PULL-UPS

Turun Tuomiopäivä Friday Event 1.

BACK SQUAT
5 X 5 REPS AT 50% OF YOUR 1RM BACK SQUAT.

4 ROUNDS:
12 DEADLIFT 30-40% 1RM DL
REST 1 MINUTE
10 BOX JUMPS 30/24″
REST 1 MINUTE

Eero L.

DELOAD WEEK

2 ROUNDS:
3 MIN ARMAP OF,
2 + 2 TURKISH GET-UP
12 BACK EXTENSION
2 MIN REST
3 MIN AMRAP OF,
5 STRICT TOES TO BAR/HANGING KNEE RAISES
10 PISTOL SQUATS
2 MIN REST

Oona L.

FOR TIME:
30 THRUSTER 60/40KG
30 BOX JUMP 32/24″
30 DEADLIFT 100/70KG
30 BAR MUSCLE-UPS /CHEST TO BAR / PULL-UP

Eveliina K. at Turun Tuomiopäivä 2019.

BUILD UP TO A HEAVY 5 REP “TNG” POWER SNATCH.

ON THE MINUTE X 5:3 “TNG” SQUAT SNATCH AT APP.80% 5RM TNG PW SN.

HANG SNATCH PULLS 30 REPS IN AS FEW SETS AS POSSIBLE AT 50% 1RM SNATCH.

Juha S. at Turun Tuomiopäivä 2019.

3 ROUNDS FOR TIME:
300M RUN
20 BURPEES
300M RUN
30 WALLBALL 20/14
300M RUN
40 SIT-UPS

Turun Tuomiopäivä 2019 crowd.

FOR TIME:
21-15-9
CLEAN 60/40
HANDSTAND PUSH-UP (STRICT)

COMPARE YOUR SCORE.