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WOD

AMRAP 15
3 Bar Muscle Ups
7 Thrusters 45/30 kg
21 Double Unders

WOD

9-6-3 reps for time of:
Snatches
Burpee box jump-overs
♀ L box, 40 kg
♂ XL in box, 65 kg

WOD

FOR TIME
50 dumbbell walking lunges
30 toes to bar
40 front-rack walking lunges
20 toes to bar
30 overhead walking lunges
10 toes to bar
♀ 2 x 10 kg DB-s
♂ 2 x 15 kg DB-s

BENCHAMARK DAY

“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
In the “CrossFit Total” WOD, athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

BOX BRIEF

10.00 CrossFit

13.30 CrossFit Weightlifting

BOX BRIEF

10.00 Easter Special

10.00 – 13.00 Open Gym

2022 Individual Quarterfinal Workout 3
For time:
8 wall-ball shots 9/6 kg
  4 shuttle runs
  1 rope climb
16 wall-ball shots
  8 shuttle runs
  2 rope climbs
24 wall-ball shots
  12 shuttle runs
  3 rope climbs
32 wall-ball shots
  16 shuttle runs
  4 rope climbs
24 wall-ball shots
  12 shuttle runs
  3 rope climbs
16 wall-ball shots
  8 shuttle runs
  2 rope climbs
8 wall-ball shots
  4 shuttle runs
  1 rope climb
Time cap: 25 minutes

HEAVY DAY

Shoulder press

10-10-10-10-10 reps

BENCHMARK DAY

The Chief
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (60/45 kg)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times

BOX BRIEF

17.00 Sunday CrossFit

17.00-19.00 Open Gym