WOD/Blogi

10.00 CrossFit

11.30 HYROX

WOD

4 rounds for time:
400-m run
12 shoulder presses

WOD

2 rounds for time:
40/50-cal row
40 burpees
30 knees-to-elbows

WOD

AMRAP 9:
12 alternating hang DB snatches (15/22.5 kg)
6 single-arm DB overhead squats, left
6 single-arm DB overhead squats, right
12 lateral jumps over the DB

HEAVY DAY

For load:
Front squat
3-3-3-3-3

WOD

7 rounds for time:
7 deadlifts (47/70 kg)
5 hang power cleans
3 bar muscle-ups

WOD

HEAVY DAY
Every 3:00 for 5 sets:
5 push presses

10.00 CROSSFIT

11.30 HYROX

WOD

400-m run
50 DB bench presses (15/22.5 kg)
400-m run
50 ring push-ups
400-m run
50 hand-release push-ups
400-m run

WOD

HYROX Foundational challenge

5 rounds for reps
60 sec max cal Row
60 sec max cal double DB Thrusters (10/15 kg)
60 sec max cal Walking lLunges w 2 DB-s in hang
No rest between rounds