CrossFit Turku

Hyvää vappua!

Hero WOD

“The Chief”
5 Rounds,
Max rounds in 3 minutes of:
3 Power cleans 60/42,5
6 Push-ups
9 Squats

Rest 1 minute.

Compare your score.

Nea Hukkinen oli pronssilla parinsa Sannin kanssa Korjaamo Games parikilpailuissa viikonloppuna.

Back squat
Build to a heavy 8RM.
Then 5 x 8 at 80-90% of 8RM.

For time:
300m run
50 ring dips
300m run
50 walking lunges
300m run
50 toes to bars
300m run
50 burpees
300m run

Power Clean + Power Jerk
5 sets of 2 power clean + 2
power jerks at 70% of your
1RM clean & jerk.

“Grace”
30 Clean & jerks 60/40
for time

Compare your score

Enni E.

Test:
Strict pull-up or ring row
Strict handstand push-up or push-up

Build up to a
Deadlift 1 RM

3 Rounds for time:
600m run
9 power snatch 70/50kg
21 push-ups

Janne V.

Back squat
5 x 10 reps at 80-90%
of 10RM back squat. 

Romanian Deadlift f. Deficit
5 x 12 reps at 70%
of your 10RM from last times set.

Essi L.

Hero WOD

DELOAD week

Handstand walk skills.

5 Rounds:
15 sumo deadlift high-pull 40/30
10m handstand walk / 3 wall climb
rest 1 minute

Ninni H.

DELOAD week

Snatch Pull + Power Snatch + Snatch balance + Overhead squat
7 sets of complex

Partner workout:
As many repetitions as possible in 15 minutes of:
200 double-under
100 calories erg
50 power snatch 40/30kg

Split repetitions as desired.

Petteri A.