CrossFit Turku

5 Rounds for time:
300m run
15 box jump 60/50cm
1 legless
2 min rest

Tuomas H.

Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lunges

Scaled
5 strict pull-up
5 strict dip
20 walking lunges

mainsite workout

Nea & Barbell Club

Build to a power clean 2RM

then,

Clean + AMRAP of split jerks
4 sets at 85% of 1RM c&j

Johannes S.

Strict toes to bar

5 rounds for max repetitions:
1 minute toes to bar
1 minute double-unders
1 minute row calories

Every 2 minutes for 10 rounds:
9 deadlift
6 hang power clean
3 push-jerk
60/40

Back Squat
Build to a heavy 6RM.
Then 6 x 6 at 80-90% of 6RM.

Cyclist Front Squat or Hip thrust 3 x 15-20 reps at 20-30%
Do one set every three minutes or faster.

Emilia M.

For time:

DELOAD WEEK

Team workout

10 minutes of wallballs
10 minutes of rope climbs
10 minutes of erg calories

In teams of 4. One works at a time.

DELOAD WEEK

muscle snatch complex

snatch pull complex

Tall snatch complex

power snatch complex

3- position snatch

Kari N.

DELOAD WEEK

Partner workout,
4 rounds:
A. run 600
B. row as many calories as possible

Ville S. & T-J M.