CrossFit Turku

5 Rounds
90s work / 90s rest
A. 20/15 cal row + AMRAP DU
B. 12 burpee box over jump + AMRAP db snatch 22,5/15

Meri S.

Deload week

Team workout,
As many rounds as possible in 20 minutes of:
30 deadlift 80/55
90 lunges
30 power clean 50/35
90 medball sit-up

Jouni H.

Deload week

On the minute for 6 minutes:
1 tall snatch + 1 snatch balance + 1 hang snatch
rest 2 minute
On the minute for 6 minutes:
1 hang snatch + 1 snatch balance + 1 snatch

Deload week

6 rounds:
1 min row
1 min ski
1 min double-unders
1 min burpees
1 min rest

Juuso K.

Winter war 2019 qualification workouts event 1 and 2

Event 1

5min AMRAP

Thruster
2-4-6-8-10-12…
Toes to bar
3-6-9-12-15-18…

3 min rest

Men: 50kg
Women: 35kg
Men scaled: 40kg
Women scaled: 30kg

Event 2

5min as heavy as possible:

Squat clean
Front squat
Hang squat clean
Front squat
Jerk

Henna K.

Back squat
5-5-5
40-50-60% from 90%1rm

For quality:
50 windshield wipers
50 straight leg deadlift at 50% 1rm squat or less
50 side plank hip lifts
50 side plank hip lifts

Janne L.

4 rounds:
90 seconds
burpee box overs with db’s 60/50cm
90 seconds rest
90 second AMRAP of,
12 wallball 20/14 + 10 sit-up
90 seconds rest

Harri E & Eetu O

PIKKUJOULUSPESIAALI
PARTNER WOD

6R (you go, I go)
12 box jump 60/50cm
12 hang power clean 60/40kg
(cap 7min)
rest until 10:00, then:

6R (you go, I go)
9 front squat 60/40kg
9 ring dip
(cap 17min)
rest until 20:00, then:

6R (you go, I go)
6 shoulder to overhead 60/40kg
6 burpee

Clean & jerk warm-up

Clean & jerk waves x 5
3 at 65% from 1rm c&j
2 at 75%

Janne L.