WOD/Blogi

10.00 CrossFit

WOD

DISRUPTED DT

Every 3:00 for 7 rounds:
12 deadlifts (47/70 kg)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.

WOD

8 rounds for time:
8 alternating DB hang snatches (15/22.5 kg)
8 box jump-overs (61/76 cm)

HEAVY DAY

For load:
5-5-5-5-5:
Push press

WOD

3 rounds for time with a partner:
30 squat cleans (30/45 kg)
30 pull-ups
1000-meter row
– Athletes break up the row, cleans and pull-ups as needed.

WOD

For time:
21-15-9:
Sumo deadlift high pulls (35/50 kg)
Toes-to-bars

WOD

AMRAP 10:
7 handstand push-ups
7 deadlifts (70/100 kg)

10.00 tervitab sind boxis Mihkel

WOD

For time:
100 push-ups
– Every minute on the minute including 0:00, row 100 m.

WOD

AMRAP 20:
400-m run
50 KB swings (24/32 kg)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.