Treeningukava/ WOD

WOD

AGQF TEST 4

27-21-15-9 reps for time of:
Row calories
Thrusters
25/40 kg barbell ADV: 29/43 kg

BOX BRIEF

Neljapäeval, 6. aprillil järgnevad muudatused tunniplaanis
– lisatud 15.30 CrossFit klassi
– 19.30 toimub CrossFit klassi asemel Basics.

Reedel kell 10.00 toimub boxis lihavõtte eri. Ülejäänud päev box suletud.
Laupäeval box suletud
Pühapäeval kell 17.00 CrossFit ja ka Open Gym

WOD

For time:
Every 3 mins for 9 mins do:
15 Double Kettlebell Push Press, 24/16 kg
125 mtr Row
— then —
Every 3 mins for 9 mins do:
10 Handstand Push Ups
125 mtr.Row
— then —
Every 3 mins for 9 mins do:
Handstand Walk, 10 m
125 mtr Row

WOD

Body-weight front squat ladder
Rest 3 minutes
Toes to Bar ladder

WOD

Accumulate as many cals./reps as possible in
the following:
1 min. Assault Bike
1 min. Box Jumps (L/M)
2 min. Assault Bike
2 min. Box Jump-overs
3 min. Assault Bike
3 min. Burpee Box Jumps
4 min. Assault Bike
4 min. Burpee Box Jump-overs

BENCHMARK DAY

“DT”
5 rounds for Time
12 Deadlifts 70/45 kg
9 Hang Power Cleans
6 Push Jerks

HEAVY DAY

DEADLIFT
8-8-8-8-8-8

WOD

BENCHMARK DAY
Cindy
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

WOD

Extended Randy
75 Power Snatches for Time 35/25 kg
Every 2 Minutes beginning from 0:00 perform
21-18-15-12-9-6 cal Row or
16-14-12-10-8-6 ca Assault Bike
after 6 cal Row perform only Snatches

WOD

For time:
250 Single Unders
100 V-ups
75/50 C2 Rower Calories
50 Push Press, 50/35 kg

WOD

6-9-12-9-6 reps, for time of:
Lateral Bar Burpee
Front Squat, 60/45 kg ADV 80/60 kg
Chest-to-bar Pull-up