CrossFit Turku

PARTNER WORKOUT, 5 ROUNDS ALTERNATING ROUNDS:
8 BURPEE BOX OVER 60/50CM
8 BAR MUSCLE-UP
REST

FRONT SQUAT BUILD TO A 6RM.

THEN 3 X 6 REPS AT 80-85% OF 6RM.

3 X 10 WALKING LUNGES
USE BAR, STEPS BACK OR WALKING LUNGES.
NO FORWARD LUNGE.

Outdoors rack

4 ROUNDS EVERY 5 MINUTES:
300M RUN
20 WALLBALL 20/14
10 POWER CLEAN 45/30KG

BAR MUSCLE-UPS

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
300M ZERCHER PLATE CARRY 20/15
600M RUN
800M EITHER SKI OR ROW

Juho R.

FOR QUALITY WITH A PARTNER:
60 DOUBLE-UNDER BOTH
60 STRICT TOES TO BAR
60 PAUSED OVERHEAD SQUAT 50/35 IN SETS OF 5’S
60 STRICT PULL-UPS
60 WEIGHTED BOX STEP-UPS 22,5/15 IN SETS OF 10’S
60 DOUBLE-UNDER BOTH

SPLIT REPETITIONS AS DESIRED, EXCEPT OHS & WBOX STEP-UPS.

HANDSTAND PUSH-UPS

WITH PARTNER,
ACCUMULATE HANDSTAND HOLD
AS PARTNER ROWS 500 M
ACCUMULATE PLANK HOLD
AS PARTNER ROWS 500 M
ACCUMULATE SUPPORT ON RINGS
AS PARTNER ROWS 500 M

BACK SQUAT 5 REPS AT 50-60-70% OF YOUR 1RM BACK SQUAT.

NARROW STANCE BACK SQUAT 3 X 5 REPS

HIGH BOX JUMPS
3 X 8 REPS

Eero L.

3 ROUNDS EVERY 3 MIN OF:
A. 20 DB SNATCH 22,5/15
12 BURPEE BOX JUMP 24/20″
B. 15 HANG POWER SNATCH 35/25
12 BAR OVER BURPEE

Pate

Pariskaba laji 4

Complete back to back with 12 minute timecap:
21-15-9
Thruster 30/20kg
Jumping pull-up
Next set starts as soon as the first is finished.
21-15-9
Thruster 42,5/30kg
Pull-up

workout ends at 12:00.

Compare your score “Fran”.

Simon A.