WOD 210215

Push-

Single arm DB Z-press- 4 sets of 8-15 reps


Metcon-

3 rounds of-
1 Min AMRAP, 20 seconds rest-
– DB hang to OH
– Bike
– T2B
– Box jump overs

* Count total reps/Calories

WOD 210214

Lift-

Part 1-
Build heavy Complex of-
1 Hang snatch high pull
1 Hang power snatch
1 Snatch high pull
1 Power snatch

Part 2-
Snatch grip deadlift- 3-3-3-3



Metcon-

10 AMRAP-
15 Hang power snatch 40/25kg
9 Lateral burpees

WOD 210213

Pull & Core-

5 Super sets of-
10 Pullovers in hollow
AMRAP of strict chin ups


Metcon-

5 rounds for time-
20 Russian KBS 32/20kg
20 AB mat sit ups
* Every minute on the minute 3 burpees

WOD 210212

"CrossFit Open day"

Workout #1 "Open 13.4"

7 AMRAP-
3-6-9-12.. etc
Clean & jerk 60/40kg
Toes to bar

rest 5 minutes

Workout #2 "Open 15.3"

14 AMRAP-
7 Muscle ups
50 wall balls
100 Double unders

WOD 210211

Push-

5 super sets of-
5 Push presses
5-15 Deficit push ups (using plates)


Metcon-

12 AMRAP-
1-2-3-4-5… etc
Front squats 40/25kg
thrusters
Lateral burpees
30 Double unders