WOD/Blogi

10.00 CrossFit

11.30 HYROX

WOD

5 rounds for time:
30 med-ball cleans (6/9 kg)
20 ring dips

WOD

Every 4:00 for 5 rounds:
Air bike for sustained watts

Use the first minute to see how high you can keep the watts for the entire minute.
Rest the remaining time.
For the remaining 4 rounds, only bike as long as you can keep the watts above what you were able to sustain in the first minute, then rest the remainder of the 4:00.

WOD

For time:
50 double-unders
50 AbMat sit-ups
5 strict muscle-ups
40 double-unders
40 AbMat sit-ups
4 strict muscle-ups
30 double-unders
30 AbMat sit-ups
3 strict muscle-ups
20 double-unders
20 AbMat sit-ups
2 strict muscle-ups
10 double-unders
10 AbMat sit-ups
1 strict muscle-up

HEAVY DAY

For load:
Power clean
3-3-3-3-3

WOD

3 rounds for time:
800-m run
15 overhead squats (48/70 kg)

Box suletud – SUVEPÄEVAD!

WOD

5 rounds for time with a partner:
20 DB hang power cleans (16/23 kg)
20 DB push presses
200-m DB farmers carry

Share the work as desired.
Use two dumbbells.

WOD

For time:
2 ring muscle-ups
2 back squats (70/102 kg)
4 ring muscle-ups
4 back squats
6 ring muscle-ups
6 back squats
8 ring muscle-ups
8 back squats
6 ring muscle-ups
6 back squats
4 ring muscle-ups
4 back squats
2 ring muscle-ups
2 back squats

WOD

AMRAP 12:
24 double-unders
12 toes-to-bars

Every 2:00, starting at :00, stop and perform 12 box jumps (61/76 cm).
Pick up wherever you left off before each set of box jumps.