CrossFit Turku

For time:
20 air squat + sit-ups
19 db snatch
18 burpee pull-up
17 air squat + sit-ups
16 db snatch
15 burpee pullup

“Diane”

21-15-9
deadlift 102,5/70
handstand push-up

Compare your score

2 x 4 snatch at 70 at 1rm
3 x 3 snatch at 75 at 1rm
2 x 1 heavy snatch

For time:
10 cal row
10-1 burpee over rower

Finisher:
10-8-6-4-2
Back rack lunges (per leg) 60/40
back extensions with a 1 sec pause

3 rounds for time:
800m run
30 db snatch
3 rope climb

Squat / deadlift
5-5-3-3-2-2
Build up to a heavy weight
Last set at last week 1rep.

front squat
5 x 5 at 60% 1RM

Partner workout
As many rounds as possible in 15 minutes:
2-4-6-8..
erg cal
db/kb thrusters

Start from opposite movements.

As many rounds as possible in 3 minutes of,
27 burpees
27 chest to bar pull-ups
rest 3 minutes
As many rounds as possible in 3 minutes of,
21 burpees
21 toes to bar
rest 3 minutes
As many rounds as possible in 3 minutes of,
15 burpee
15 pull-up

Low hang clean + split jerk
2 x 1+1 at 70%
5 x 1+1 at 80%
2 x heavy 1+1