Treeningukava/ WOD

10.00 CrossFit

11.30 HYROX

WOD

For time:
6-5-4-3-2-1
Thrusters (50/75 kg)
1-2-3-4-5-6
Wall walks

• Perform 30 double-unders after each round.

WOD

RX
5 rounds for time:
25/30-cal row
30 AbMat sit-ups

WOD

RX
10 rounds for time:
200-m run
1 legless rope climb (4.6/4.6 m)
1 rope climb (4.6/4.6 m)

WOD

For load:
Deadlift
1-1-1-1-1-1-1

WOD

AMRAP 10:
1 power snatch (45/60 kg)
1 push-up
2 power snatches
2 push-ups
3 power snatches
3 push-ups
etc.

WOD

For time with a partner:

8 total rounds:
500-m row

• Partners alternate efforts.

Once the 8 rounds are complete, perform:
100 back squats (50/70 kg)

• One person works at a time.

10.00 CrossFit

11.30 Hyrox

WOD

Pressing Annie

50-40-30-20-10 reps for time:
Double-unders
Sit-ups

Perform 5 shoulder presses after each round at 80% of 1-rep max.

WOD

For total reps:

AMRAP 2:
Max-reps deadlifts (70/100 kg)

AMRAP 19:
4 strict pull-ups
11 box jumps (61/76 cm)
13 hand-release push-ups
23-cal bike

AMRAP 2:
Max-reps deadlifts (70/100 kg)