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WOD

Complete as many rounds as possible in 12 minutes of:
250-m row
20 weighted DB sit-ups ADV: GHD

WOD

AMRAP4
8 Russian KB Swings 24/16
8 Box Jumps
Rest 4
AMRAP 4
2 Rope Climbs
8 DB Snatches 22,5/15 kg
AMRAP4
8 Russian KB Swings 24/16
8 Box Jumps
Rest 4
AMRAP 4
2 Rope Climbs
8 DB Snatches 22,5/15 kg

BOX BRIEF

Käesoleva nädala Benchmarkiks on CrossFit Total, mida sooritame neljapäeval 30. jaanuaril. Ole kohal!

WOD

Complete as many rounds as possible in 15 minutes of:
10 squat cleans 60/40 kg
10 handstand push-ups ADV: strict HSPU

BENCHMARK DAY

BARBARA
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest

Good Times for “Barbara” (estimate)
– Beginner: 50+ minutes
– Intermediate: 40-49 minutes
– Advanced: 30-39 minutes
– Elite: <29 minutes

last time performed: 01.10.2018

HEAVY DAY

Power Snatch
2-2-2-2-2-2-2-2

WOD

100-80-60-40-20-10 Double Unders
10-8-6-4-2-1 Hang Snatches 50/35 kg

WOD

AMRAP 15
9 Thrusters 40/25 kg
12 cal Row
15 Box Jump Overs

WOD

5 rounds for time of:
1-minute handstand hold
21 toes-to-bars

HEAVY DAY

Heavy Day
Deadlift 5-5-3-3-3-1-1-1-1 reps

WOD

EMOM 6
8 Deadlifts with 50% from todays max
max lateral burpees over BB in remaining Time
your score is the sum burpees

Pikad sokid kaasa ja kell 10.00 trenni!!!

BENCHMARK DAY

Karen
For time:
150 wall-ball shots 9/6 kg

Last time performed: 26.07.2019