Treeningukava/ WOD

10.00 CROSSFIT

11.30 HYROX

Quarterfinals Workout 1

rx
For time:
10 shuttle runs
20 overhead squats (36/52 kg)
30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar
20 overhead squats
10 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

Time cap: 12 minutes

SPENCER

Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk

WOD

5 rounds for time:
2 rope climbs to (4.6/4.6 m)
15 GHD sit-ups
20 box jumps (51/61 cm)

Step down from the box.

ELLEN

3 rounds for time:
20 burpees
21 DB snatches (15/22.5 kg)
12 DB thrusters (15/22.5 kg)

WOD

4 rounds for time:
1000-m row

• Rest 3:00 between rounds.

WOD

2 rounds for time with a partner:
20 shuttle runs
75 toes-to-bars
20 shuttle runs
50 strict pull-ups
20 shuttle runs
– Share the work as desired.
– 1 shuttle run is 25 ft out and back.

10.00 CROSSFIT

11.30 HYROX

WOD

AMRAP 15:
5 back squats (60/90 kg)
200-m run

WOD

9-15-21-15-9 reps for time of:
Burpee box jump-overs (41/51 cm)
Power cleans (30/45 kg)
– Complete 15/20 calories on the air bike after each round.