Treeningukava/ WOD

WOD

AMRAP 10:
1 power snatch (45/60 kg)
1 push-up
2 power snatches
2 push-ups
3 power snatches
3 push-ups
etc.

WOD

For time with a partner:

8 total rounds:
500-m row

• Partners alternate efforts.

Once the 8 rounds are complete, perform:
100 back squats (50/70 kg)

• One person works at a time.

10.00 CrossFit

11.30 Hyrox

WOD

Pressing Annie

50-40-30-20-10 reps for time:
Double-unders
Sit-ups

Perform 5 shoulder presses after each round at 80% of 1-rep max.

WOD

For total reps:

AMRAP 2:
Max-reps deadlifts (70/100 kg)

AMRAP 19:
4 strict pull-ups
11 box jumps (61/76 cm)
13 hand-release push-ups
23-cal bike

AMRAP 2:
Max-reps deadlifts (70/100 kg)

WOD

AMRAP 14:
Handstand walk (15 m)
10 knees-to-elbows
10 KB swings (24/32 kg)
Handstand walk (15 m)
20 knees-to-elbows
20 KB swings

WOD

21-15-9 reps for time of:
Cal row
Thrusters (30/45 kg

WOD

3 rounds for time:

20 DB box step-ups (15/22,5 kg) (51/51 cm) 400-m run

– Use two dumbbells. – Wear a weight vest (6/9 kg).

WOD

AMRAP 15:
11/15-cal Echo bike
10 strict handstand push-ups
5 hang power cleans (50/80 kg)

10.00 CROSSFIT

11.30 HYROX