CrossFit Turku

3 Rounds for repetitions:
2 min as many rounds as possible:
12 db snatch 22,5/15
12 front rack lunge (db)
2 min rest
2 min as many rounds as possible:
6+6 db one arm c&j 22,5/15
12 box jump
2 min rest

Johannes S.

Run 1 mile.
then,
5 rounds for time:
6 deadlift 110/77,5
12 wallball 20/14

Nea H.

Power jerk
5-3-3-2-1-1
Build up in weight

Power Cleans
3 x 3 reps at 75% of your 1RM clean & jerk.
2 x 2 reps at 85% of your 1RM clean & jerk.

Then one set of max unbroken power cleans at 75% of your 1RM clean & jerk.

Waki & Hinkkanen

“Filthy Fifty”

For time:
50 Box jump 24/20″
50 Jumping pull-ups
50 Kettlebell swings 16kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press 20/15
50 Back extensions
50 Wall ball 20/14
50 Burpees
50 Double unders

Compare your score

With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
6 strict chest to bar pull-up
15 single-arm dumbbell rows, each arm
12 ring dips
6 strict chest to bar pull-up
9 single-arm dumbbell rows, each arm
15 ring dips
6 strict chest to bar pull-up

50/35lbs.

Petteri O.

Back Squat
Build to a heavy 12RM
Then,
3 x 12 at 70-80% of 12RM

Cyclist Front Squat or Hip thrust
3 x 15-20 reps at 20-30%
of your 1RM front squat/back squat.

Coach Aleksi

4 Rounds

1 min push-ups
1 min rest
1min sit-ups
1 min rest
1 min box step overs (20/15kg plate)
1 min rest

Pasi M.

Open 19.5

Kaisa N.

Deload week

Every 2 minutes for 7 sets:
Snatch pull + low hang power snatch + power snatch
at max 70% from 1RM snatch

Essi L.

Deload week

Partner workout
As many rounds as possible in 25 minutes of:
30 calories row
30 box jump overs 24″/20″
30 kettlebell swings 24/16

Split repetitions as desired.

Coach Saara