Treeningukava/ WOD

WOD

5 rounds for time:
7 hang power snatches (35/50 kg)
3 rope climbs

WOD

AMRAP 10:
8/10-calorie row
8 handstand push-ups

WOD

4 rounds for time:
15 bar-facing burpees
15 front squats (35/50 kg)
75 single-unders

WOD

3 rounds:
16 alternating front-rack reverse lunges (47/70 kg)
Accumulate :15 L-sit hold
16 toes-to-bars
Accumulate :15 L-sit hold
– Take the bar from the floor.

2023 TIIMIKA FINAAL

KLASSE EI TOIMU

WOD

For time:
50-calorie bike
50 overhead squats (30/45 kg)
50 alternating DB snatches (15/22.5 kg)

BENCHMARK DAY

The Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00 between rounds.

WOD

AMRAP 14 with a partner:
8 pull-ups
8 wall-ball shots (6/9 kg) (2.7/3 m)
– Partners alternate rounds.
– Score is total time.

WOD

6 rounds for time:
9 deadlifts (70/100 kg)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.

BOX BRIEF

CrossFit Tartu Käärikul! Katsetasime koostegemise jôudu väljaspool boxi! Toimis! 15 kilomeetrit Kekkose rajal oli mônus pühapäevane jalutuskäik, millega kaasnes palju huvitavaid jutuajamisi, korralikud kopsutäied metsaôhku, uusi tutvusi, veidike eneseületusi. Saun ja supp olid väärikas punkt meie retkele.

WOD

For time:
21-15-9:
Hang power cleans (45/60 kg)
15-12-9:
Strict handstand push-ups