WOD/Blogi

WOD

5 rounds for time with a partner:
20 DB hang power cleans (16/23 kg)
20 DB push presses
200-m DB farmers carry

Share the work as desired.
Use two dumbbells.

WOD

For time:
2 ring muscle-ups
2 back squats (70/102 kg)
4 ring muscle-ups
4 back squats
6 ring muscle-ups
6 back squats
8 ring muscle-ups
8 back squats
6 ring muscle-ups
6 back squats
4 ring muscle-ups
4 back squats
2 ring muscle-ups
2 back squats

WOD

AMRAP 12:
24 double-unders
12 toes-to-bars

Every 2:00, starting at :00, stop and perform 12 box jumps (61/76 cm).
Pick up wherever you left off before each set of box jumps.

BENCHMARK DAY

ELIZABETH

For time:
21-15-9
Squat cleans (43/61 kg)
Ring dips

WOD

For total reps:
6 sets:
:20 bike for calories
:10 rest
6 sets:
:20 shuttle runs (9.1 m)
:10 rest
6 sets:
:20 double-KB Russian swings (16/24 kg)
:10 rest
6 sets:
:20 shuttle runs (9.1 m)
:10 rest
6 sets:
:20 bike for calories
:10 rest

WOD

Partner Mary
AMRAP 20 with a partner:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

Partners alternate after each movement.

10.00 CrossFit

11.30 HYROX

WOD

For time:
6-5-4-3-2-1
Thrusters (50/75 kg)
1-2-3-4-5-6
Wall walks

• Perform 30 double-unders after each round.

WOD

RX
5 rounds for time:
25/30-cal row
30 AbMat sit-ups

WOD

RX
10 rounds for time:
200-m run
1 legless rope climb (4.6/4.6 m)
1 rope climb (4.6/4.6 m)