CrossFit Turku

Every minute on the minute for 20 minutes:
1 hang snatch
1 below knee snatch
1 snatch

at 60% 1RM snatch

Teemu V.

4 rounds:
3 minutes of,
shuttle run
3 minutes of,
5 push-up
10 squat
15 sit-ups

Rita S.

Winter war qualification workout 4

Back squat
5-5-5(+)
65-75-85%

Add 2,5-5kg to last times sets of 5’s.

Barbell roll-outs
5 x 8-12 reps

Seated Box Jumps 4 x 5 reps.

Sara P.

6  2-minute rounds with 2 minute rest:
10 hang power clean 50/35
10 bar over burpee
as many calories rowing as possible

Ona S.

A. 5 rounds:
10 second hollow
10 second arch
20 rest

B. On the minute for 10 minutes:
Odd 3 – 5 rep pull-up, paused / 10 gymnastic kip
Even 3 – 7 toes to bar / heels over hips

C. As many rounds in 6 minutes:
10 sit-up
10 back extension
10 jumping split squats

Modified mainsite workout

With a running clock, every minute perform 1 lift and add 5/2,5 kg

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.

Vilma M.

“Suomi 101”

Partner workout,
For time:
101 calories ski erg
10-1
deadlift 90/60
one-arm dumbbell push press
push-up
101 calories ski erg

Jussi R.