Treeningukava/ WOD

BOX BRIEF

10.00 CrossFit

13.30 CrossFit Weightlifting

WOD

4 rounds of:
3 minutes of rowing
1 minute of muscle-ups
Your score is rowed calories and performed muscle ups

WOD

For time:
100 double-unders
21 front squats
21 push presses
100 double-unders
15 front squats
15 push presses
100 double-unders
9 front squats
9 push presses
♀ 35 kg ♂ 50 kg

WOD

PART A
For Time:
75 Power Snatches (35/25kg)

On the Minute [Starting at 0:00]:
6 Burpees over BB

PART 2: POWER SNATCH
[Right After Completing PART A]
7 Minute Window:
Build to Heavy Single Power Snatch

WOD

Open Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
♀ 60 kg ♂ 80 kg

10.00 Tiimikas boxis

13.30 CrossFit Weightlifting

HEAVY DAY

Thruster/push press/push jerk/split jerk

1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

WOD

5 rounds for time of:
21-cal row
12 burpee box jump-overs
1 legless rope climb
♀ M box ♂ L box