CrossFit Turku

FRONT SQUAT BUILD TO A HEAVY 2RM.

THEN 4 X 2 REPS AT 80-85%OF 2RM.

3 X 12 REPS WEIGHTED LUNGES

Monaliisa Ketola won silver at the Masters Weightlifting championship in Rovaniemi.

EVERY 3 MINUTES FOR 4 ROUNDS:
A. 300M RUN
B. 12 POWER SNATCH 40/25
50 DOUBLE-UNDER

Throwback 2012 SaliskaBailut final event

FOR TIME (WITH A PARTNER)
120 DOUBLE-UNDERS (EACH IN RELAY)
120 CHEST-TO-BAR PULL-UPS (TOTAL IN SETS OF 15)
120 HANG POWER SNATCHES
(42,5/30KG FOR TOTAL IN SETS OF 15)
120 DOUBLE-UNDERS (EACH IN RELAY)

Team series event

AS MANY ROUNDS AS POSSIBLE IN 25 MINUTES:
ALTERNATING ROUNDS WITH A PARTNER
9 PUSH-UPS
15/12 CALORIES ROW
15 SIT-UPS

BACK SQUAT BUILD TO A HEAVY 3RM.
THEN 4 X 3 REPS AT 80-85%OF 3RM.

4 X 4 SEATED HIGH BOX JUMPS

2 ROUNDS OF 2 MINUTES WORK 2 MINUTES REST:
A.
7 BAR OVER BURPEE
7 POWER CLEAN 80/50
B.
7 BAR OVER BURPEE
7 DEADLIFT 80/50

Tuomas Rantala oli Sawotta-kisojen miesten +40 -sarjan 4.

Laji 2

6 Rounds
1 min work / 1 min rest
Round 1: 12 Clean
Round 2: 10 Clean
Round 3: 8 Clean
Round 4: 6 Clean
Round 5: 4 Clean
Round 6: AMRAP Clean

Painot: Miehet 40kg – 50kg – 60kg – 70kg – 80kg – 90kg
Naiset: 30kg – 35kg – 42,5kg – 50kg – 55kg – 62,5kg

Venla Määttä oli Sawotta-kisojen naisten sarjan 24.
Kuva: Ari Lius

DELOAD WEEK

EVERY 2 MINUTES FOR 7 SETS:
SNATCH PULL + LOW HANG POWER SNATCH + SNATCH BALANCE
AT MAX 70% FROM 1RM SNATCH

Oona Lius oli Sawotta-kisojen naisten sarjan 5.
Kuva: Ari Lius

3 ROUNDS:
IN 5 MINUTES,
RUN 600M
REMAINING TIME
1ST ROUND BURPEE PULL-UPS
2ND ROUND DEVILS PRESS
3RD ROUND BURBEE BOX OVER

Eveliina Kasula oli Sawotta-kisojen naisten sarjan 5.
Kuva: Ari Lius