Treeningukava/ WOD

On the fifth day of CrossFit we voted for:

Open workout 23.2 A

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 7,5 mtr out/7,5 mtr back)
*Add 5 burpee pull-ups after each round.

On the fourth day of CrossFit we voted for:

Sille

For time:
500m row+50 kb swings
400m row+40 kb swings
300m row+30 kb swings
200m row+ 20 kb swings
100m row+ 10 kb swings
M 16kg, N 12 kg

On the third day of CrossFit we voted for:

Open workout 21.1

For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

On the second day of CrossFit we voted for :

VADER
3 Rounds for Time
24/17 calorie Row
21 Wall Ball Shots (6/9 kg)
15 Dumbbell Snatches (15/22,5 kg)
8 Burpees Over the Erg

On the first day of CrossFit we have voted for

CrossFit Total
Sum of the best of 3 attempts at each lift:
Back Squat
Shoulder Press
Deadlift

On a 12:00 clock:
50-calorie row
40 KB swings (16/24 kg)
30 KB goblet squats
20 burpees
Max rope climbs

10.00 CrossFit

WOD

DISRUPTED DT

Every 3:00 for 7 rounds:
12 deadlifts (47/70 kg)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.

WOD

8 rounds for time:
8 alternating DB hang snatches (15/22.5 kg)
8 box jump-overs (61/76 cm)

HEAVY DAY

For load:
5-5-5-5-5:
Push press