WOD/Blogi

WOD

Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups

WOD

AMRAP 12:
3 power snatches (25/35 kg)
3 box jump-overs (51/61 cm)
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs
– Add 3 reps to each movement until time expires.

SEASON STARTER 9.00-17.00

BOXIS TUNDE EI TOIMU. TULE KAASA ELAMA!

WOD

For time:
5 rope climbs (4.6/4.6 m)
12 front squats (50/85 kg)
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat
Score: Total time

For time with a partner:
4,000/5,000-m row
1,600-m bear hug carry (20-30 kg/30-50 kg)
– Switch as needed on both movements.

BENCHMARK DAY

ANNIE

For time:
50-40-30-20-10 reps for time of:
Double-unders
AbMat sit-ups

WOD

Every 5:00 x 5 rounds:
3 bench presses
400-m run
– Rest the remainder of the interval.
– Score the load and time for each round.

HEAVY DAY

Power clean:
5-5-5-5-5

WOD

AMRAP 10:
20 walking lunges
15 sit-ups
10 box jumps (51/61 cm)

10.00 CROSSFIT treener Johanna eri

11.30 HYROX