Treeningukava/ WOD

WOD

For time:
30 Russian KB swings (16/24 kg)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings

WOD

AMRAP 15:
200-m run
10 handstand push-ups
15 wall-ball shots (6/9 kg) (2.7/3 m)

WOD

For time:
21-15-9
Hang power snatches (35/50 kg)
Box jumps (51/61 cm)

Pre-workout:
EMOM 15:
1 power snatch
– Build in load every 3:0

WOD

4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
1000-m bike

WOD

“The CrossFit Total”

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

WOD

For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.

WOD

Kell 10 Boxis tiimikas!

WOD

2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (45/60 kg)
C) :30 max-cal row

WOD

“Pit Stop”

For time:
21 deadlifts (55/100 kg)
15 hang power cleans (45/70 kg)
9 squat clean thrusters (30/45 kg)

Pre-workout
Every 2:00 for 5 sets:
1 deadlift
1 hang power clean
1 hang squat clean
1 thruster
– Rest with the remaining time in the interval.

WOD

10 rounds for time:
100-m double-KB farmers carry (16/24 kg)
3 wall walks

Post-workout
Accumulate:
25 single-kettlebell Russian swings/arm
– Use workout weight.