Treeningukava/ WOD

WOD

5 rounds for time of:
15 front squats (35/50 kg)
60 double-unders

10.00 CROSSFIT

11.30 HYROX

WOD

AMRAP 10:
1 power clean (50/80 kg)
1 bar muscle-up
5/7-cal Echo bike
– Add one rep to power cleans and bar muscle-ups until time expires.

WOD

30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the db
Alternating DB snatches (15/22.5 kg)

WOD

For time:
2:00 plank hold
30 box jump-overs (51/61 cm)
100-m DB farmers carry (15/22.5 kg)
2:00 plank hold
20 box jump-overs
100-m DB farmers carry
2:00 plank hold
10 box jump-overs
100-m DB farmers carry
– Use two dumbbells.

WOD

3 rounds:
On a 1:30 clock:
Handstand walk (15.2 m)
Max-reps knees-to-elbows
1:30 rest
On a 1:30 clock:
Handstand walk (15.2 m)
Max-reps walking lunges
1:30 rest

BENCHMARK DAY

CrossFit Total

For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

WOD

For time:
21 ring dips
42 AbMat sit-ups
50 double-unders
15 ring dips
30 AbMat sit-ups
50 double-unders
9 ring dips
18 AbMat sit-ups
50 double-unders

10.00 CrossFit

11. 30 HYROX

BENCHMARK DAY

DIANE

21-15-9 reps for time:
Deadlifts (70/102 kg)
Handstand push-ups