Treeningukava/ WOD

WOD

10 rounds for time:
3 power cleans (50/75 kg)
15 wall-ball shots (6/9 kg) (2.7/3 m)

WOD

For load:
Bench press
3-2-2-1-1-1

Post-workout
8 sets:
:10 L-sit holds
:20 rest

WOD

For time:
15-12-9-6-3 reps of:
Deadlifts (70/100 kg)
5-4-3-2-1 reps of:
Rope climbs (4.6/4.6 m)

WOD

For time:
60 wall-ball shots (6/9 kg) (2.7/3 m)
50 toes-to-bars
40 push-ups

Kell 10:00 tiimikas boxis!
Kell 12:00 Eesti CrossFit filiaalide meistrivõistlused tõstmises. Tule boxi omadele kaasa elama!

WOD

5 rounds for time:
16/20-cal row
15 front-rack lunges (25/35 kg)
Score: Total time

Pre-workout
15:00 of rope climb practice

WOD

For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.

WOD

5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (15/22.5 kg)
– Complete 30 double-unders after each round.

Post-workout
Tabata plank hold

WOD

AMRAP 3:
Snatches (43/61 kg)

WOD

AMRAP 9:
9 burpees to a target (30/30 cm)
10 alternating single-leg squats