Treeningukava/ WOD

BOX BRIEF

10.00 CrossFit Team

13.30 CrossFit Weightlifting

BOX BRIEF

Täna toimuvad CrossFit klassid kell 12.00; 15.30; 16.30; 17.30; 18.30; Basic 19.30

OPEN WOD 22.3

For time:
21 pull-ups
42 double-unders
21 thrusters (65/95 lb)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (75/115 lb)
15 bar muscle-ups
30 double-unders
15 thrusters (85/135 lb)
Time cap: 12 minutes

WOD

For Time
30-20-10 reps
Wallballs
Kettlebell swings 24/16 kg
Row for cal
Rest after every round 3 Minutes

WOD

For Time:
100 Double Unders
80/60 Calorie Echo Bike
60 Box Jump Overs (L/M)
40 Dumbbell Push Jerks (22,5/15 kg)
200 Meter Farmer’s Carry (22,5/15 kg))

WOD

Complete as many rounds as possible in 12 minutes of:
10 right-arm dumbbell overhead squats
5 bar muscle-ups
10 left-arm dumbbell overhead squats
15 toes-to-bars
15/10 kg

WOD

6 rounds for time of:
5 hang power cleans
10 weighted lunges
♀40 kg ♂ 60 kg
Then,
Handstand walk as far as possible in 4 minutes.

BOX BRIEF

16.00 CrossFit

17.00 – 19.00 Open Gym

BOX BRIEF

10.00 CrossFit

13.30 CF Weightlifting

OPEN WOD 22.2

HEAVY DAY

Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps