Treeningukava/ WOD

BOX BRIEF

10.00 LAUPÄEVANE TIIMIKAS

13.30 CrossFit Weightlifting

WOD

5 rounds for time of:
15 shoulder presses w 1/2 bw
10 strict ring dips
1,000-m row

WOD

FOR TIME
210 Double Unders
21 Deadlifts 100/65 kg
150 Double Unders
15 Deadlifts
90 Double Unders
9 Deadlifts

WOD

4 Rounds for max Reps
AMRAP 2
20 weighted Box Step ups 22,5/15 kg
Max Toes to Bar
1 Min Rest
AMRAP 2
20/18 cal Rowing
Max DB Snatches 22,5/15 kg
1 Min Rest

HEAVY DAY

Weighted pull-up

3-3-3-3-3 reps

BOX BRIEF

Tasuta proovitreeningute päev kolmapäeval 30. märtsil. Kõik huvilised oodatud!

Uus sissejuhatav kursus alustab 5. aprillil kell 19.30

WOD

FOR TIME
1 Snatch + 9 OVH Squats
2 Snatches + 8 OVH Squats
3 Snatches + 7 OVH Squats
4 Snatches + 6 OVH Squats
5 Snatches + 5 OVH Squats
6 Snatches + 4 OVH Squats
7 Snatches + 3 OVH Squats
8 Snatches + 2 OVH Squats
9 Snatches + 1 OVH Squat

40/25 kg

BOX BRIEF

10.00 CrossFit

13. 30 CrossFit Weightlifting

WOD

30-20-10 reps for time of:
10 mtr. shuttle runs
Toes-to-bars
Wall-ball shots 9/6 kg

WOD

Complete as many rounds as possible in 25 minutes in teams of 2:
Station 1 : 20 Push Ups + 30 KB Swings
Station 2: Max cal Assault Bike
Switch stations after completing station 1

WOD

5 Sets of 3 Min work 1 Min Rest
4 Burpee Box Jumps
8 One Hand DB Thruster 22,5/15 kg
12 Sit Up