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Seven Sets of
1 Min work 1 Min rest
8/6 cal Row
AMRAP Double Unders

BENCHAMARK DAY

“CHELSEA”

EMOM for 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

last time performed: 23.11.2019

HEAVY DAY

Tempo Back Squat 3330
5-5-5-5-5

WOD

Open 17.4
AMRAP in 13 minutes
55 Deadlifts (102/70 kg)
55 Wall Ball Shots (9/6 kg)
55 calorie Row
55 Handstand Push-Ups

AT HOME

Open 17.1
AMRAP in 13 minutes
110 Deadlifts w KB
55 Goblet Squats
600 Mtr Run
55 Handstand Push-Ups

WOD

5 Rounds of
30 sec of Pull Ups
30 sec Rest
30 sec of Rowing
30 sec Rest
30 sec Sit Ups
30 sec Rest

AT HOME

5 Rounds of
30 sec Soor Pull Ins
30 sec Rest
30 sec of Burpees
30 sec Rest
30 sec Sit Ups
30 sec Rest

WOD

5 Rounds for Time
9-6-3 reps of
OVH Squats 40/25 kg
Bar Facing Burpees
Rest 1 Min between rounds

AT HOME

5 Rounds for Time
12-8-4 reps of
DB or KB OVH Squats  22,5/15 kg

9-6-3 reps of
Bar Facing Burpees
Rest 1 Min between rounds

Seoses Vabariigi Valitsuse otsusega on CrossFit Tartu treeningsaal alates 11.03.2021 suletud.

Treeningtegevus jätkub virtuaalselt.

Püsime terved!

WOD

2 Rounds for Time
40 Double Unders
8 Single Arm DB Snatches
8 Toes to Bar
8 DB Snatches
8 Pull Ups
40 Double Unders
8 DB Hang Cl+Jerks
8 Toes to Bar
8 DB Clean & Jerks
8 Pull Ups
40 Double Undes
8 DB OVH Reverse Lunges
8 Toes to Bar
8 DB OVH Reverse Lunges
8 Pull Ups

DB weight 22,5/15 kg

WOD

Lane
5 rounds for max reps of:
2/3 bodyweight hang power snatches ADV: 3/4
Handstand push-ups
Rest as needed between rounds.

WOD

AMRAP 20
4 Power Cleans 60/40 kg
8 Toes to Bar
12 Wallballs 9/6 kg