Treeningukava/ WOD

HEAVY DAY

Every 5:00 for 7 sets:
3 power cleans
2 hang power cleans
– Build in load each set.

WOD

AMRAP 12:
20 DB front-rack walking lunges (15/22.5 kg)
2 legless rope climbs
– Use two dumbbells.

WOD

For time:
30-20-10-20-30
KB swings (16/24 kg)
15-10-5-10-15
Deficit handstand push-ups
– Hands on 25/45-lb plates.

BENCHMARK DAY

Randy

For time:
75 power snatches (25/34 kg)
– 10:00 time cap.

WOD

3 rounds:
AMRAP 7:
400/500-m row
10 deadlifts (60/85 kg)
– Rest 2:00 between rounds
– Pick up where you left off in the AMRAP.

10.00 CrossFit Joosepiga

11.30 HYROX

WOD

4 rounds for time with a partner:
30 toes-to-bars
400-m run
– Share the toes-to-bars and run together.

WOD

4 rounds for time:
14/16-cal bike
16 box jumps (61/76 cm)
16 shoulder-to-overheads (30/45 kg)

WOD

AMRAP 10:
3 power cleans (47/70 kg)
20 double-unders
– Add 10 double-unders each round

WOD

30-20-10 reps for time:
Thrusters (30/45 kg)
Ring dips