WOD/Blogi

HEAVY DAY

DEADLIFT
8-8-8-8-8-8

WOD

BENCHMARK DAY
Cindy
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

WOD

Extended Randy
75 Power Snatches for Time 35/25 kg
Every 2 Minutes beginning from 0:00 perform
21-18-15-12-9-6 cal Row or
16-14-12-10-8-6 ca Assault Bike
after 6 cal Row perform only Snatches

WOD

For time:
250 Single Unders
100 V-ups
75/50 C2 Rower Calories
50 Push Press, 50/35 kg

WOD

6-9-12-9-6 reps, for time of:
Lateral Bar Burpee
Front Squat, 60/45 kg ADV 80/60 kg
Chest-to-bar Pull-up

3 rounds NOT for Time of:
75-50-25 Wallballs 9/6 kg ADV: 90-60-30
50-40-30 sec Tuck Sit
9-7-5 Bar Muscle Ups

WOD

FOR TIME
4 Rounds for Time
18 Box Jumps L/M
15 Ring Dips
12 Snatches 40/25 kg

BENCHMARK DAY

CrossFit Total

1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift

WOD

FOR TIME

50/35 cal Row
— Rest 1:2 (work:rest) —
40/28 cal Row
— Rest 1:2 (work:rest) —
30/21 cal Row
— Rest 1:2 (work:rest) —
20/14 cal Row
— Rest 1:2 (work:rest) —
10/7 cal Row

WOD

IQF Test 2 -scaled version
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers
♀ 15 kg
♂ 22,5 kg