CrossFit Turku

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.

5 2-minute rounds of:
15-cal. row
Max strict weighted toes-to-bars 8/4lbs.
Rest 2 minutes

Mainsite workout

“Cindy”

As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squat

Compare your score

Kaisa K.

Back squat
3-3-3(+)
70-80-90%
add 2,5-5kg to last sets of threes.

Weighted sit-ups
5 x 15 AHAFA

Chinese plank
2 sets at 50% max hold
rest 2 min between

Or 1 max hold 5 min cap + 1 x 50%

Coach Nea

Team workout,
30 min AMRAP of,
60/45 cal erg, done in sets of 20/15
30 power clean & jerk 50/35
9 wall climb
60/45 cal erg, done in sets of 20/15
30 dumbbell snatch, alternating 22,5/15
9 wall climb

Coach Juha

Strict pull-up
3 x 12

“Karen”
150 wallballs for time 20/14

Compare your score

Riitta L.

50 reps
1 snatch + 1 bar over burpee
start at 33% 1rm snatch.
every 10 reps add weight 5-10kg

Riitta L.

3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutes

Marlon H.