CrossFit Turku

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.

DELOAD week

Partner workout,

4 rounds:
40 Thruster 35/25
300m run
40 Toes to bar
300m run

Petteri O.

DELOAD week

On the minute for 30 minutes of:
6 ring row
6 push-up
6 sit-up

Henna K.

DELOAD week

Front Squat
4 x 8 reps at 55% of your 1RM front squat.
Squat down slowly, stand up fast without a pause in the bottom position, and pause for three seconds in top position.

3 rounds:
8-12 reps
one-legged romanian deadlift db
cyclist squat
banded hip thrust

Joonas Y.

DELOAD week

Turkish get-up
5 x 2 (1+1)

2 rounds tabata style (20s w, 10s r)
4 intervals of hollow rock
4 intervals of arch rock
4 intervals of squat
4 intervals of burpee
2 min rest

As many rounds as possible in 15 minutes of:
300m run
7 muscle-up

Scaled:
As many rounds as possible in 15 minutes of:
300m run
7 chest to bar pull-up
7 dip

Pasi M.

Clean pull + hang clean + clean
Build up to a daily max
in 15 minutes max

Low Hang Clean Pull 5 x 4 reps at 90% of your
1RM clean & jerk.