Treeningukava/ WOD

TIIMIKAS KELL 10.00

WOD

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ M box, 70 kg
♂ L box, 100 kg

WOD

Complete as many rounds as possible in 30 minutes of:
500-m row
3 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

WOD

ISABEL
For Time
30 Snatches (135/95 lb)
Any single-movement ground-to-overhead is acceptable (power snatch, full/squat snatch, split snatch).
Good Times for “Isabel”
– Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <3 minutes

GRACE
For Time
30 Clean-and-Jerks (135/95 lb)
Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing. However snatches are not allowed.
Good Times for “Grace” (source)
– Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <3 minutes

last time performed: 05.09.19

WOD

FOR TIME
30-20-10
DB Box Step Overs 15/10 kg DB or 16/12 kg KB-s
Wallballs
Toes to Bar

WOD

THE GHOST
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

last year performed 14.01.19 & 13.09.19

WOD

FOR TIME
20 Mtr Walking Lunges
30 Pull Ups
20 Mtr Walking Lunges
30 Hang Power Cleans w 2 DB-s 22,5/15 kg; KB-s 24/16 kg
20 Mtr Walking Lunges
20 Pull Ups
20 Mtr Walking Lunges
20 Hang Power Cleans w 2 DB-s
20 Mtr Walking Lunges
10 Pull Ups
20 Mtr Walking Lunges
10 Hang Power Cleans w 2 DB-s

BENCHMARK DAY

CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

WOD

Complete as many rounds as possible in 12 minutes of:
250-m row
20 weighted DB sit-ups ADV: GHD