FOR TIME
OVH Squats 25-20-15-10-5
Sit Ups 10-20-30-40-50
Pull ups 25-20-15-10-5
Men: 40 kg BB
Women: 25 kg BB
FOTO: EMV Tõstmises. Merit 1. koht 57/72 kg; Claudia 2. koht 51/65 kg
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 15 kg dumbbells
Women: 10 kg dumbbells
ADV: Ring Dips
Build up to heavy 2 rep Squat Clean
5 Rounds of
10 Hang Power Cleans 50/35 kg
20 Wallballs 9/6 kg
Foto: CrossFit Tartu esindus 2019 Tallinn CrossFit Spring Madnessil
5 Rounds for Time
20 Burpees
30 Walking Lunges
40 Jumping Jacks
50 Air Squats
time each Round and Rest 3 Minutes between Rounds.
Post results in CF Siseinfo
AMRAP 20
50 Double Unders
30 Sit Ups
Max Strict Pull-ups
Score is Total Pull-ups
4 rounds for time, alternating arms each round, of:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups
♀ 15 kg dumbbell ♂ 22,5 kg dumbbell
4 Rounds for Time
400 m Run
25 Wallballs 9/6 kg
15 Toes to Bar
For Time
1000 m Row
50 Kb Swings 24/16 kg
750 m Row
30 Kb Swings
500 m Row
20 Kb Swings
250 m Row
10 Kb Swings
If rower not free run until the rower is free
40 m run equals 50 m row
Team WOD
in Teams of 2
Station 1
Work: Farmers Carry for max Distance 2X32/24 kg /
Static: Plate OVH Hold 20/15kg
Station 2
Work: Max Clean ja Jerks 60/40 kg
Static: Bottom of Air Squat
Station 3
Work: Sled Push for max Distance 20/0kg added weight
Static: Hollow Hold
Station 4
Work: Max Burpee Box Jumps
Static: Bar Hang
Station 5
Work: Max cal Assault Bike
Static: Superman Hold
Working time in every Station 4 Minutes
Rest between Stations 2 Minutes
one Teammate works, other holds static positions
change as often as needed