WOD/Blogi

BENCHMARK DAY

Randy

For time:
75 power snatches (25/34 kg)
– 10:00 time cap.

WOD

3 rounds:
AMRAP 7:
400/500-m row
10 deadlifts (60/85 kg)
– Rest 2:00 between rounds
– Pick up where you left off in the AMRAP.

10.00 CrossFit Joosepiga

11.30 HYROX

WOD

4 rounds for time with a partner:
30 toes-to-bars
400-m run
– Share the toes-to-bars and run together.

WOD

4 rounds for time:
14/16-cal bike
16 box jumps (61/76 cm)
16 shoulder-to-overheads (30/45 kg)

WOD

AMRAP 10:
3 power cleans (47/70 kg)
20 double-unders
– Add 10 double-unders each round

WOD

30-20-10 reps for time:
Thrusters (30/45 kg)
Ring dips

WOD

EMOM 15:
Min 1: 3 bar muscle-ups
Min 2: Max-reps alternating DB snatches (15/22.5 kg)
Min 3: Rest

WOD

AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.

10.00 Laupäevahommik Sanderiga

11.30 HYROX