AGQF TEST 1
All for time:
3 rounds of:
2 x 7 mtr dumbbell walking lunge (hang position)
20 toes-to-bars
Immediately followed by:
2 rounds of:
2 x 7 mtr dumbbell walking lunge (rack position)
15 chest-to-bar pull-ups
Immediately followed by:
2 x 7 mtr dumbbell walking lunge (overhead position)
10 bar muscle-ups
♀ 2 x 10 kg dumbbells
♂ 2 x 15 kg dumbbells
ADV: 22,5/15 kg DB-s
AGQF TEST 2B
Clean and Jerk
1-1-1-1-1-1-1
AGQF TEST 3 Team Version
Teams of 2
For time:
50 shuttle runs
7 rope climbs
50 Floor Presses
7 rope climbs
50 shuttle runs
AGQF TEST 2A:
10-minute AMRAP:
6 chest-to-wall handstand push-ups
12 Sit Ups ADV: 9 GHD sit-ups
12 box jumps XL/L
AGQF TEST 4
27-21-15-9 reps for time of:
Row calories
Thrusters
25/40 kg barbell ADV: 29/43 kg
Neljapäeval, 6. aprillil järgnevad muudatused tunniplaanis
– lisatud 15.30 CrossFit klassi
– 19.30 toimub CrossFit klassi asemel Basics.
Reedel kell 10.00 toimub boxis lihavõtte eri. Ülejäänud päev box suletud.
Laupäeval box suletud
Pühapäeval kell 17.00 CrossFit ja ka Open Gym
For time:
Every 3 mins for 9 mins do:
15 Double Kettlebell Push Press, 24/16 kg
125 mtr Row
— then —
Every 3 mins for 9 mins do:
10 Handstand Push Ups
125 mtr.Row
— then —
Every 3 mins for 9 mins do:
Handstand Walk, 10 m
125 mtr Row
Body-weight front squat ladder
Rest 3 minutes
Toes to Bar ladder
Accumulate as many cals./reps as possible in
the following:
1 min. Assault Bike
1 min. Box Jumps (L/M)
2 min. Assault Bike
2 min. Box Jump-overs
3 min. Assault Bike
3 min. Burpee Box Jumps
4 min. Assault Bike
4 min. Burpee Box Jump-overs
“DT”
5 rounds for Time
12 Deadlifts 70/45 kg
9 Hang Power Cleans
6 Push Jerks
DEADLIFT
8-8-8-8-8-8