Treeningukava/ WOD

2022 Individual Quarterfinal Workout 3
For time:
8 wall-ball shots 9/6 kg
  4 shuttle runs
  1 rope climb
16 wall-ball shots
  8 shuttle runs
  2 rope climbs
24 wall-ball shots
  12 shuttle runs
  3 rope climbs
32 wall-ball shots
  16 shuttle runs
  4 rope climbs
24 wall-ball shots
  12 shuttle runs
  3 rope climbs
16 wall-ball shots
  8 shuttle runs
  2 rope climbs
8 wall-ball shots
  4 shuttle runs
  1 rope climb
Time cap: 25 minutes

HEAVY DAY

Shoulder press

10-10-10-10-10 reps

BENCHMARK DAY

The Chief
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (60/45 kg)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times

BOX BRIEF

17.00 Sunday CrossFit

17.00-19.00 Open Gym

BOX BRIEF

10.00 TIIMIKAS CrossFit loomulikult !

13.30 CrossFit Weightlifting

HEAVY DAY

BACK SQUAT
7-7-7-7-7

2022-1 NUTRITION CHALLENGE BENCHMARK WOD

3 Rounds for Time
15/12 cal Row/Assault Bike
10 Snatches 40/25 kg
10 Bar Facing Burpees

WOD

5 rounds for time of:
15 barbell lunges
75 double-unders
♀ 40 kg ♂ 60 kg

BENCHAMRK DAY

Jackie
FOR TIME
1000 m Row
50 Thrusters 20/15 kg
30 Pull Ups