AMRAP 10:
8/10-cal row
8 handstand push-ups
Pre-workout
EMOM 10:
Min. 1 | :20 plank shoulder taps
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
Välitreening kell 10:00 Tähtvere spordipargis!
Õhtul sünnipäevapidu boxis!
AMRAP 15:
Snatch (45/60 kg)
– Every 3:00, including 0:00, run 400 m.
Pre-workout
10:00 clock:
Find a heavy 1-rep snatch
3 rounds for time:
10 deadlifts (45/70 kg)
10 burpees over the barbell
Straight into…
3 rounds for time:
10 front squats (45/70 kg)
10 burpees over the barbell
Post-workout
Accumulate:
30 GHD back extensions
– Rest as needed.
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (7.5 m)
AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.
3 rounds for time:
30 wall-ball shots (6/9 kg) (2.7/3 m)
90 double-unders
3 rounds for time with a partner:
90 med-ball squats (6/9 kg)
80-cal on any machine
70 sit-ups
– One partner works while the other rests.
CrossFit Tartu Tiimikas 2024 ” Vägevate Lahing” Finaal!
Half Open 20.1
5 rounds for time:
8 ground-to-overheads (29/43 kg)
10 bar-facing burpees
Pre-workout:
Every 2:00 for 5 sets:
3 snatches