Treeningukava/ WOD

HEAVY DAY

THE OTHER TOTAL
0:00-10:00
1-rep-max clean
10:00-20:00
1-rep-max shoulder press
20:00-30:00
1-rep-max overhead squat

WOD

5 rounds:
:30 row
:30 push-ups
Rest 2:00
– Score is total calories and push-up reps.

10.00 5000 mtr jooks Tamme staadioni välisringil.

12.00 Eesti CrossFit filiaalide tõstevõistlus. Tule kaasa elama!

WOD

For time:
20 burpees
100 double-unders
20 left-arm DB snatches
20 right-arm DB snatches
400/500-m row
50 single-arm overhead DB lunges
400/500-m row
20 left-arm DB snatches
20 right-arm DB snatches
100 double-unders
20 burpees
– Use one dumbbell (15/22,5 kg).
– Switch arms on the lunges as needed

WOD

For time:
9-7-5:
Deadlifts (45/75 kg)
Hang power cleans
Front squats

WOD

AMRAP 10:
3-6-9-12… etc.
Toes-to-bars
1-2-3-4… etc.
Wall walks

BENCHMARK DAY

CINDY

As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

10.00 CrossFit boxis

WOD

For time:
80 DB box step-ups (51/61 cm) (15/22.5 kg)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.