WOD/Blogi

HEAVY DAY

Clean and Jerk
1-1-1-1-1

WOD

AMRAP 16 with a partner:
1 deadlift (100/145 kg)
1 bar muscle-up
2 deadlifts
2 bar muscle-ups
3 deadlifts
3 bar muscle-ups

• Continue to add one rep each round.
• Partners can split reps any way.

WOD

AMRAP 2:
12/15-cal bike
10 double-DB box step-ups (51/51 cm) (15/22,5 kg)
Max single-unders

WOD

7 rounds for time:
7 thrusters (30/45 kg)
7 sumo deadlift high pulls (30/45 kg)
7 handstand push-ups

WOD

21-15-9 reps for time of:

Strict pull-ups

Overhead squats (45/60 kg)

WOD

4 rounds for time:
100-m walking lunge
25 ring dips

WOD

10.00 CrossFit

11.30 HYROX võistlussimulatsioon

HEAVY DAY

7 sets for load:
1 hang power snatch
1 overhead squat
1 hang squat snatch

WOD

AMRAP 20:
Handstand walk (9 m)
250-m row
3 L-sit ring muscle-ups
250-m row

• L-sit muscle-up starts with straight legs out in front of the body at 90 degrees with the heels on the floor and arms at full extension overhead; the rep finishes when the arms are fully locked out with extension of the elbow.

WOD

For total reps:

AMRAP 5:
Partner 1: Max DB deadlifts (24/32 kg)
Partner 2: Pull-up bar hang

• Only accumulate deadlifts when partner is hanging.
• Partners switch as needed.
• Use two dumbbells.

Rest 2:00

AMRAP 5:
Partner 1: Max toes-to-bars
Partner 2: DB farmers hold (24/32 kg)

• Only accumulate toes-to-bars when partner is holding.
• Partners switch as needed.
• Use two dumbbells.

Rest 1:00

AMRAP 5:
400-m DB farmers carry (24/32 kg)
Max-cal bike in the remaining time

Use two dumbbells.

Partners share the work.