Treeningukava/ WOD

WOD

AMRAP 15:
10 wall-ball shots (6/9 kg) (2.7/3 m)
10 toes-to-bars
10 box jumps (51/61 cm)
– Step down from the box.

For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans (45/70 kg)

WOD

5 rounds for time:
15 push jerks (30/45 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (30/45 kg)

On the twelfth day of CrossFit coaches gave to me

12 Days of CrossFit

1 Deadlift 80/100 kg
2 DB Snatches 15/22,5 kg
3 Wallwalks
4 KB Swings 16/24 kg
5 Burpee Pull Ups
6 Box Step Ups
7 Wallballs
8 Sit Ups
9 Thrusters
10 Double Unders
11 one Hand Devil Presses 15/22,5 kg
12 Pull Ups

On the eleventh day of CrossFit we voted for:

5 rounds
Every 2 minutes:
Max calories on the machine
(Echo Bike -> Ski Erg -> Bike Erg -> Rower -> Assault Bike)
Buy in:
12, 10, 8, 6, 4rep of Devil Presses with single DB
*every new 2min the DB weight gets heavier and the rep count smaller
N/M
Rx (15kg/20kg, 17,5kg/25kg, 20kg/30kg, 22,5kg/35kg, 25kg/40kg)
Sc (10kg/15kg, 12,5kg/20kg, 15kg/25kg, 17,5kg/30kg, 20kg/35kg)

Between rounds 30 sec rest!

On the tenth day of CrossFit my coaches gave to me

“Deck of Cards”
one deck for group of 2-4 people
Hearts – sit-up
Spades – kb swing
Diamonds – burpee
Clubs – wall balls
Joker = 100 Double Unders
Jack – 11 reps, Queen – 12 reps, King – 13 reps, Ace – 20 reps.

On the ninth day of CrossFit, we voted for :

“Jackie”

For time
1000m row
50 Thrusters 20/15kg
30 Pull ups

On the eighth day of CrossFit, we voted for:

Annie

FOR TIME
50-40-30-20-10
Double Unders
Sit Ups

On the seventh day of CrossFit we voted for:

Dirty500 (Märdi eri)
EMOM 25
Min 1 – 15 burpees
Min 2 – 15 wallballs (9/6)
Min 3 – 15 KB swings (24/16)
Min 4 – 15 box jumps (L/M)
Min 5 – 40 DU (sc: 80 SU)

On the sixth day of CrossFit we voted for:

PARTNER CHAD 1000X

For time with a partner:
1000 rucksack step-ups (15/20 kg) M
– Both partners work at the same time.