Treeningukava/ WOD

WOD

Freestyle Diane
45 reps of each for time:
Deadlifts 100/65 kg
Handstand push-ups

WOD

For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups

WOD

1 minute of squat cleans (35/60kg)
Rest 3 minutes
1 minute of squat cleans (45/70 kg)
Rest 3 minutes
1 minute of squat cleans (55/80 kg)
Rest 3 minutes
1 minute of squat cleans (35/60kg)
Rest 3 minutes
1 minute of squat cleans (45/70 kg)
Rest 3 minutes
1 minute of squat cleans (55/80 kg)

BOX BRIEF

16.00 CrossFit

17.00-19.00 Open Gym

BOX BRIEF

10.00 CrossFit

13.30 CrossFit Weightlifting

BOX BRIEF

• Tavaklassid toimuvad kell 12.00, 15.30
• 16.30 – 19.30 toimub boxis OPEN WOD 22.1 sooritamine.
  • Kui oled võistleja, kanna end tabelisse kohtuniku nime taha ja tule boxi
  • Kui sa ei ole võistleja tule boxi ja soorita wod open gymis.

WOD

OPEN WOD 22.1

AMRAP 15:
3 wall walks
12 alternating DB snatches
(15/22,5 kg)
15 box jump-overs (M/L)

HEAVY DAY

Back squat

2-2-2-2-2-2-2-2-2-2 reps

WOD

Five 2-minute rounds of:
20 walking lunges w 2 DB
Max reps of dumbbell push presses
Rest 2 minutes between rounds
♀ 15 kg DBs
♂ 22,5 DBs

WOD

For time:
Row 2000 Mtr
75 kettlebell swings
Row 1,000 meters
60 wall-ball shots
Row 500 meters
45 pull-ups
♀ 16-kg KB, 6 kg ball
♂ 24-kg KB, 9 kg ball