WOD/Blogi

On the First Day of Christmas My Coaches Gave to Me

CrossFit Open WOD 18.2

For Time
1-2-3-4-5-6-7-8-9-10 Reps of:
Dumbbell Squats (2 x 22,5/15 kg)
Bar-Facing Burpees
Then, “18.2 A”
1 rep max Clean
Time Cap for 18.2 20 Minutes

At Home Version

A
For Time
2-4-6-8-10-12-14-16-18-20 Reps of:
Air Squats
1-2-3-4-5-6-7-8-9-10
Burpees
Then,
B
1 rep max High Jump. Touch the target as high as possible with your fingers.
your score is target height minus your height with extended arm overhead.
Time Cap 12 Minutes for A and B

Laupäeva hommikune raputus kell 10.00 ja 11.0o boxis

HEAVY DAY

FOR QUALITY AND LOAD

Thruster/push press/push jerk/split jerk
1-1-1-1-1-1-1-1 reps

FOR TIME

50 Sit Ups
25 Pull Ups
40 Sit Ups
20 Pull ups
30 Sit Ups
15 Pull Ups
20 Sit Ups
10 Pull Ups
10 Sit Ups
5 Pull ups

WOD

5 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups
♀ 15 kg TGU ♂ 22,5 kg TGU
Complete a total of 35/28 reps (or calories) each round.

FOR QUALITY

Practice for 20 Minutes
Barbell Cycling for light Cleans and Snatches

WOD

AMRAP 10
2-4-6-8-10-……
DB Hang Squat Cleans (22,5/15 kg)
Burpees

WOD

For Time
40 Strict Pull Ups
30 Snatches 65% 1RM
20 Deadlifts 70% 1RM

WOD

10 Rounds for Time
30 Double Unders
7 Toes to Bar