Treeningukava/ WOD

WOD

AMRAP 18
100 Single Unders
30 Ring Dips
50 Box Jumps
30 Push Ups
50 Double Unders
30 Burpees

WOD

FOR TIME
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats 60/40 kg
After every round 8 reps on Pull-Station

Option 1: Muscle Ups – 1 Fully completed Rep is worth “4 reps”
Option 2: C2B Pull Up – 1 Fully completed Rep is worth “2 reps”
Option 3: Pull Up or Ring Row 1 Fully completed Rep is worth “1 rep”

BOX BRIEF

Oleme avatud meie liikmetele individuaaltreeninguteks. Täpsem info siseinfos.

WOD/BENCHMARK DAY

DIANE
21-15-9 Reps For Time
Deadlifts (102 kg/70 kg)
Handstand Push-Ups

last Time performed: 03.03.20

KOHTUME KELL 10.00 või 11.00

WOD

AMRAP 12
Cash In 2000/1600 Mtr Bike
in remainig Time AMRAP
6 Power Cleans 60/45 kg
36 Double Unders

WOD

Task Tabata
300 reps for time, following the pattern:
20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed.

BENCHMARK DAY

CrossFit Total
1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift

WOD

FOR TIME
21-18-15-12-9-6
cal ROW
TTB

WOD

OPEN Wod 17.1
For Time
10 Dumbbell Snatches (22,5/15 kg)
15 Burpee Box Jump Overs
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs
Time Cap: 20 minutes

CrossFit klassid laupäeval algusega kell 10.00 ja 11.00

NÄEME BOXIS!