Treeningukava/ WOD

On the Seventh Day of Christmas My Coaches Gave to Me

Open workout 12.1
AMRAP 7
Burpees to Target

On the Sixth Day of Christmas My Coaches Gave to Me

Jerry
For Time
1 mile Run
2,000 meter Row
1 mile Run

NB! WOD toimub väljas! Arvesta riietusega!

AT HOME/No Equipment

Run 5000 m for Time

On the Fifth Day of Christmas My Coaches Gave to Me

CrossFit Games 2020 workout:

Toes-to-Bar/Lunge
30-20-10 reps for time of:
Toes-to-bars
Kettlebell walking lunges
♀ Two 16 kg KB-s ADV: 24-kg KBs ♂ Two 24 kg KB-s ADV 32-kg KBs

AT HOME/No Equipment

For Time:
30-20-10 v-ups
60-40-20 walking lunges

On the Fourth Day of Christmas My Coaches Gave to Me

Randy
For Time
75 Power Snatches (35/25 kg)

AT HOME/No Equipment

For Time
75 Broad Jumps

On the Third Day of Christmas My Coaches Gave to Me

CrossFit Total

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

AT HOME / No Equiment

Max Wall Sit Hold
Max Plank Hold
Max Superman Hold

On the Second Day of Christmas My Coaches Gave to Me

NATE
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)

At Home/No Equipment

AMRAP in 20 Minutes
8 Plank Shoulder Tabs
4 Pike Handstand Push Ups
6 Glute Bridges
6 Bodyweight Good Mornings

On the First Day of Christmas My Coaches Gave to Me

CrossFit Open WOD 18.2

For Time
1-2-3-4-5-6-7-8-9-10 Reps of:
Dumbbell Squats (2 x 22,5/15 kg)
Bar-Facing Burpees
Then, “18.2 A”
1 rep max Clean
Time Cap for 18.2 20 Minutes

At Home Version

A
For Time
2-4-6-8-10-12-14-16-18-20 Reps of:
Air Squats
1-2-3-4-5-6-7-8-9-10
Burpees
Then,
B
1 rep max High Jump. Touch the target as high as possible with your fingers.
your score is target height minus your height with extended arm overhead.
Time Cap 12 Minutes for A and B

Laupäeva hommikune raputus kell 10.00 ja 11.0o boxis

HEAVY DAY

FOR QUALITY AND LOAD

Thruster/push press/push jerk/split jerk
1-1-1-1-1-1-1-1 reps

FOR TIME

50 Sit Ups
25 Pull Ups
40 Sit Ups
20 Pull ups
30 Sit Ups
15 Pull Ups
20 Sit Ups
10 Pull Ups
10 Sit Ups
5 Pull ups