Treeningukava/ WOD

CHAD

For Time
1,000 Box Step-Ups (50 cm)

Wear a Ruck Pack (45/35 lb)

GRACE

30 Clean & jerks for time (43/61 kg)

On the fourth day of CrossFit, our Hyrox coach gave us

AMRAP 25

20x Wall Balls (6/9kg)
200m Row/Ski
10x DB Thrusters (10/15kg)
200m Row/Ski
20x Push ups
200m Row/Ski
10 Burpee Broad jumps
200m Row
20x Lunges
200m Row
10x DB Lunges (10/15kg)
200m Row

On the third day of CrossFit, my morning class coaches gave us

WOD

AMRAP 10
2 kettlebell swings
2 hanging knee raises
2 sumo deadlift high pull w. kettlebell
2 shuttle run

2 min rest

For Time
10 wallwalks
30 toes to bar
60 KB Twists
90 Double unders

tahvlile läheb kirja esimese wod viimase korduste arv (nt kui jõudsid 12 korduseni jne) Teises osas aeg. Esimeses osas hakkad iga ringiga lisama 2 kordust

(shuttle runil 1 ots on 1 kordus, mitte edasi tagasi = 1)

On the second day of CrossFit our gymnastics coach gave to us:

3 min handstand hold(chest to wall)
3 min hang

• each time you come down from a handstand
  or hang, you must do 15 air squats before
  Continuing static holds.

Post workout:

2 sets:
1 min hollow hold
1 min superman hold

21-15-9 reps For Time:
Burpee Box Jump Overs (24/20 in)
Deadlifts (100/65 kg)
Timecap 10 min
5 Min REST

9-15-21 reps For Time
Thrusters (45/30 kg)
Front rack lunges (45/30 kg)
Timecap 10 min

10.00 MARIA RINGNREENING

11.30 HYROX

WOD

For time:
2,000-m row
50 burpee pull-ups
– Place the pull-up bar 15 cm above your reach when your arms are extended overhead.

HEAVY DAY

Every 5:00 for 7 sets:
3 power cleans
2 hang power cleans
– Build in load each set.