Treeningukava/ WOD

THE GHOST

6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00

HEAD UUT AASTAT !!!!

WOD

FREESTYLE FRAN

FOR TIME
45 Thrusters 43/29 kg
45 Pull Ups
Partition as needed to complete 45 reps of each exercise as quickly as possible.

Pyramid Helen FOR TIME
1500 mtr row
63 KB swings (24/16 kg)
36 pull-ups
1000 mtr row
42 KB swings
24 pull-ups
500 mtr row
21 KB swings
12 pull-ups

PARTNER WOD

5 Rounds For Time With a Partner:
50 Double Unders (each)
15 mtr. Single-Arm Overhead Walking Lunge (22,5/15 kg)

WOD

Weighted Pull-up
1-1-1-1-1-1-1
Weighted Dip
1-1-1-1-1-1-1

PARTNER WOD

Partner – LAURA
AMRAP 21:
30/21 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (60/45 kg)
– Alternate work and rest with a partner.

BOX BRIEF

27.-30. detsember boxis tavapärane tunniplaan

31. detsembril CrossFit klass kell 12.00

1. jaanuar box suletud

2. jaanuar välitreening, täpsemad detailid anname teada nädala jooksul

BOX BRIEF

24. detsembril kell 10.00 boxis Christmas Special

25.- 26. detsember Box suletud!

SOOVIME KÕIGILE ILUSAID JA RAHULIKKE JÕULUPÜHI!

WOD

5 Rounds For Time:
10 Strict Handstand Push-ups
20 GHD Sit-ups

BOX BRIEF

Reede hommikul kell 10.00 boxis Christmas Special

WOD

LIGHT LINDA
For Time:
24-21-18-15-12-9-6-3
Deadlift (3/4 body weight)
DB Floor Bench Press 2 X 22,5/15 kg
Squat Clean (1/4 body weight)

ADV
Deadlift (body weight)
Bench Press (3/4 body weight)
Squat Clean (1/2 body weight)