Treeningukava/ WOD

On the first day of CrossFit we have voted for

CrossFit Total
Sum of the best of 3 attempts at each lift:
Back Squat
Shoulder Press
Deadlift

On a 12:00 clock:
50-calorie row
40 KB swings (16/24 kg)
30 KB goblet squats
20 burpees
Max rope climbs

10.00 CrossFit

WOD

DISRUPTED DT

Every 3:00 for 7 rounds:
12 deadlifts (47/70 kg)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.

WOD

8 rounds for time:
8 alternating DB hang snatches (15/22.5 kg)
8 box jump-overs (61/76 cm)

HEAVY DAY

For load:
5-5-5-5-5:
Push press

WOD

3 rounds for time with a partner:
30 squat cleans (30/45 kg)
30 pull-ups
1000-meter row
– Athletes break up the row, cleans and pull-ups as needed.

WOD

For time:
21-15-9:
Sumo deadlift high pulls (35/50 kg)
Toes-to-bars

WOD

AMRAP 10:
7 handstand push-ups
7 deadlifts (70/100 kg)

10.00 tervitab sind boxis Mihkel