CrossFit Turku

Back squat
5-3-1(+)
75-85-95% (from 90% 1RM)
add 2,5-5kg to last sets of 5-3-1.

3 rounds:
12 bulgarian squat
12 good morning
12 hip thrust with a band
12 one-leg db deadlift

3 rounds for repetitions:
3 min on 3 min off
20 bar over burpee
20 hang power snatch 30/20
20 calorie row

Teams of three

10 rounds:
30 wallball 20/14
24 toes to bar
12 db snatch 30/20

Power Snatch + Hang Snatch
2 sets of 1 power snatch + 2 hang snatches
3 sets of 1 power snatch + 1 hang snatch

Power Jerk + Split Jerk
2 sets of 1 power jerk + 2 split jerk
3 sets of 1 power jerk + 1 split jerk

Blast from the past: Rami J.

Partner workout,

5 rounds:
A.15/12 cal ski
B.30 double-unders
40 deadlift 70/50kg
30 box overs 24″
20 push-ups

Blast from the past: Kalle K.

A. 4 rounds:
20 second hollow rock
20 second arch
20 rest

B. On the minute for 12 minutes:
Odd 4 – 6 rep pull-up, paused / 10 gymnastic kip
Even 4 – 8 toes to bar / heels over hips
add 1 rep to last time

C. 12 minutes alternating rounds with a partner:
2 strict handstand push-ups
4 ring row
8 v-ups

HYVÄÄ UUTTAVUOTTA!

Ei ohjattuja tunteja. Open gym normaalisti.

“Fran”

For time:
21-15-9
Thruster 42,5/30
Pull-up

Compare your score

Tuulia M.

Isosali kaksi varattu 11.00 – 12.15

Deload week

3 rounds:
3 min on 1 min off
A. alternating rope climb with partner
B. alternating rounds with partner 6 Pistol squats 6 Ring push-up

Blast from the past: Patrik N.

Deload week

2 x 3 reps every 90s
A. No Heels Hang Snatch Pull.
B. Hang Muscle Snatch.
C. Paused Hang Power Snatch.
n.30%-40%1rm

Hang squat snatch
3 x 3 reps at 60% of your 1RM snatch.
3 x 2 reps at 65% of your 1RM snatch.
3 x 1 rep at 70% of your 1RM snatch.

Blast from the past: Mirka H.