WOD/Blogi

10.00 Tiimikas boxis

13.30 CrossFit Weightlifting

HEAVY DAY

Thruster/push press/push jerk/split jerk

1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

WOD

5 rounds for time of:
21-cal row
12 burpee box jump-overs
1 legless rope climb
♀ M box ♂ L box

WOD

5 Rounds of
AMRAP 2
15 GHD Sit Ups
10 Power Snatches 40/25 kg
Max calories on Assault Bike
Rest 4

WOD

50-35-20 reps for time of:
Wall balls
Pull-ups
♀ 6 kg ball
♂ 9 kg ball

16.00 CrossFit klass

17.00-19.00 Open Gym

Laupäeval boxis võistlused: tavaklasse ja open gymi ei toimu

WOD

In 15 minutes, complete as much as possible of:
1 Deadlift
2 Burpee Box Jumps
2 Deadlifts
4 Burpee Box Jumps
3 Deadlifts
6 Burpee Box Jumps
4 Deadlifts
8 Burpee Box Jumps
Etc.
♀ 80 kg ♂ 120 kg