CrossFit Turku

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.

PAUSED LOW HANG POWER SNATCH
2 SETS OF 3 REPS AT 30% OF
YOUR 1RM SNATCH.

LOW HANG POWER SNATCH 4 X 4 REPS
AT 65-70% OF YOUR 1RM SNATCH.

“DEADLIFT & RUN”

RUN 300
21 DEADLIFT 100/70
RUN 300
15 DEADLIFT 100/70
RUN 300
9 DEADLIFT 100/70
RUN 300

COMPARE YOUR SCORE.

Monkku K.

PARTNER WORKOUT,

3 ROUNDS OF:
1K ROW
50 RING DIPS

SPLIT REPETITIONS AS DESIRED.

Enni E.

BACK SQUAT 5 X 2 REPS AT 80-90% OF
YOUR 1RM BACK SQUAT.

NARROW STANCE BACK SQUAT 5 X 5 REPS
AT 7-8 RPE.