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BOX BRIEF

24. detsembril kell 10.00 boxis Christmas Special

25.- 26. detsember Box suletud!

SOOVIME KÕIGILE ILUSAID JA RAHULIKKE JÕULUPÜHI!

WOD

5 Rounds For Time:
10 Strict Handstand Push-ups
20 GHD Sit-ups

BOX BRIEF

Reede hommikul kell 10.00 boxis Christmas Special

WOD

LIGHT LINDA
For Time:
24-21-18-15-12-9-6-3
Deadlift (3/4 body weight)
DB Floor Bench Press 2 X 22,5/15 kg
Squat Clean (1/4 body weight)

ADV
Deadlift (body weight)
Bench Press (3/4 body weight)
Squat Clean (1/2 body weight)

WOD

Every 5:00 x 5 Rounds:
75 Double Unders
10 Candlesticks
10 Ball Slams (8/6 kg)
10 Burpees
400 mtr Bike

WOD

For Time:
20 Back Squats (100/65 kg)
40 Toes-to-Bars
60/40 Calorie Row

MIRTEL
In teams of 2
AMRAP 21 min:
8 HSPU
12 DB Box Step Overs 22,5/15 kg
23 Cal Row
48 mountain Climbers

Bear Complex
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

OPEN WOD 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.

On the seventh day of crossfit my coaches gave to me….

EMOM 15:
10 Pull-ups
15 Push-ups
20 Air Squats
– If you fall behind the clock, continue as an AMRAP for up to 15 minutes.

On the sixth day of crossfit my coaches gave to me….

SHARED FILTHY FIFTY

Teams of 2

“Filthy Fifty”
50 Box jumps (60/50 cm)
50 Jumping pull-ups
50 Kettlebell swings (16/12kg)
50 steps walking lunge
50 Knees to elbows
50 Push press (20/15kg)
50 Back extensions
50 Wall ball shots (20/14 lbs)
50 Burpees
50 Double unders