Treeningukava/ WOD

HEAVY DAY

For load:
3-3-3-3-3
Front squat

WOD

kell 10.00 CrossFit

WOD

3 rounds for time with a partner:
50 Russian KB swings (24/32 kg)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time.

WOD

For time:
12 squat clean thrusters (35/50 kg)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run

WOD

5 rounds for time:
50 double-unders
10 power snatches (45/60 kg)

WOD

For reps:
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats

WOD

AMRAP 9:
9 burpees to a target
10 alternating single-leg squats

WOD

FOR TIME
45/60-cal row
21 push jerks (30/45 kg)
45/60-cal row
15 push jerks (35/50 kg)
45/60-cal row
9 push jerks (40/60 kg)

KELL 10.00 algab nädalavahetus boxis!

WOD

AMRAP 12:
50 thrusters (30/45 kg)
50 toes-to-bars
50 box jumps (51/61 cm)
50 ring dips