WOD/Blogi

HEAVY DAY

Back squat

2-2-2-2-2-2-2-2-2-2 reps

WOD

Five 2-minute rounds of:
20 walking lunges w 2 DB
Max reps of dumbbell push presses
Rest 2 minutes between rounds
♀ 15 kg DBs
♂ 22,5 DBs

WOD

For time:
Row 2000 Mtr
75 kettlebell swings
Row 1,000 meters
60 wall-ball shots
Row 500 meters
45 pull-ups
♀ 16-kg KB, 6 kg ball
♂ 24-kg KB, 9 kg ball

BOX BRIEF

16.00 CrossFit

17.00-19.00 Open Gym

BOX BRIEF

10.00 CrossFit

13.30 CrossFit Weightlifting

WOD

4 rounds of:
3 minutes of rowing
1 minute of muscle-ups
Your score is rowed calories and performed muscle ups

WOD

For time:
100 double-unders
21 front squats
21 push presses
100 double-unders
15 front squats
15 push presses
100 double-unders
9 front squats
9 push presses
♀ 35 kg ♂ 50 kg

WOD

PART A
For Time:
75 Power Snatches (35/25kg)

On the Minute [Starting at 0:00]:
6 Burpees over BB

PART 2: POWER SNATCH
[Right After Completing PART A]
7 Minute Window:
Build to Heavy Single Power Snatch