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
3 rounds for time:
400-m run
20 DB farmers carry walking lunges (15/22.5 kg)
– Use two dumbbells.
4 rounds for reps:
1:00 KB swings (16/24 kg)
1:00 double-unders
1:00 pull-ups
1:00 rest
HEAVY DAY
5 sets of the complex for load:
3 squat cleans
1 jerk
AMRAP 7:
10 box jumps (M/L)
3 bar muscle-ups
Post-workout:
5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01.
3 rounds for time:
15 push presses (43/61 kg)
15 toes-to-bars