CrossFit TurkuDeload week
Partner workout
For Time
30 Thrusters (42,5/30)
30 Sumo Deadlift High-Pulls (42,5/30)
30 Push Jerks (42,5/30)
30 Overhead Squats (42,5/30)
30 Front Squats (42,5/30)
4 Syncro burpees at the top of each minute. Split repetitions as desired.
Juuso K.
Clean & Jerk
Find your 1RM
Split jerk
5 x 2 at 80% 1RM C&J
Linda A.
Partner workout,
For time:
20-18-16-14-12-10-8-6-4-2
calories
walking lunges
sit-ups
One starts from the calories, other from the lunges and sit-ups. Change as the reps are completed.
Pauli S.
“DT”
Five rounds for time of:
12 Deadlift 70/50
9 Hang power clean 70/50
6 Push jerk 70/50
Oona L.
Front squat
Build to 1RM of the day
Weighted pullup 5 x 5
Strict pullup 3 x 6-8
Jussi A.
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. (52,5kg) deadlifts and cleans
Women: 14-lb. ball, 75-lb.(35kg) deadlifts and cleans
Team workout:
2 min air squats
2 min rope climbs
rest 2 min
2 min back extensions
2 min rope climbs
rest 2 min
2 min sit-ups
2 min rope climbs
Score for air squats, back extensions and sit-ups is the average of the team.
Score for rope climbs it the teams total amount.
Hang snatch
3 at 70%
2 at 80%
1 at 90% 1rm snatch
3 waves
Snatch pulls
5 x 1 at 110% at snatch 1rm
4 Rounds for time:
300m run
20 burpee
Elina J.
Juuso K.