CrossFit Razmig

Tuesday 25/8
16min
5 x 3 Back Squats

TeamWod 20min
10 x 400m Sprints

Monday 24/8
Skill: HSPU
SkillWod: 14min
1 x Bear Complex (60/40)
1 x HSPU
*add 1 x HSPU / rnd

TeamWod 3 × 5min AMRAP
1. 4 x Sled Pushes (50/35)
Max Shuttle Runs
2. 1000m Row
Max Burpees
3. Max WB (10/7)
Partner KB Front Rack Hold 2 x (24/16)

Friday 21/08

Team of 2
3RNDS
3min / station
1min rest after ea rnd

1. 30 x Ab Mat Situps
Max Hang Power Clean (50/35)
2. 30 / 25 x Cal Row
Max Rope Climbs
3. 30 x T2B
Max Box Jumps
4. 30 x Jack Knives
Max DB Thrusters 1 x (30/22)

Thursday 20/8
16min
5 x 3 Hang Power Clean

WOD 17min AMRAP
10 x Pullups
10 x HSPU
Over & Back OH KB Lunges (1 × 24/16)
Over & Back Burpee Broad Jump

Wednesday 19/8
10 x 400m Run
Ugo igo

WOD 16min AMRAP
25 x DL
20 x Calories
15 x C&J (50/35)
10 x Tripple Unders
5 x BMU

Tuesday 18/8
Skill: Pistol Squat
SkillWod: 12min AMRAP
5 x HSPU
10 x alt. Pistol Squats
15 x Alt KB C&J (24/16)

WOD: 5RNDS 18min
8 x Hang Power Clean (50/35)
7 x Front Squats
2 x Rope Climbs
4 x Over Bar Burpees

Monday 17/8

TeamWod: 15min
A: 6 x Back Squats (90/60)
6 x C2B
B: KB Front Rack hold 2 × (24/16)

WOD 2RNDS 17min
20 x WB (10/7)
4 x Shuttle Runs
30 x WB
400m Run

Friday 14/08
Skill: Butterfly Pullups
SkillWod: 15min AMRAP
5 x Pullups / C2B
10 x Air Squats
15x Situps.

WOD 18min
*every 3 min 4 x T2B

10 x DL (90/60)
8 x Bupee Box Jump
6 x DB Thruster) 1 x (30/22)
4 x Pistol Squats
2 x BMU

Thursday 13/08

EMOM 4RNDS 13min
1.40 x DU
2.Max Calories
3.Sled over + back.

WOD 20min
1 km Row
80 × WB (7/5)
2km Bike
1000m Ski / Row

Wednesday 12/08

Power Sharch

1 x 5 @ 50%
1x 5 @ 60%
1x 4 @ 70%.
1 x 3 @ 80%
1 x 2 @ 90%

WOD 15 min AMRAP
2 x WG DL @ 70%.
2x Hang P Sn**ch
1 x OHS
7x T2B
5x Burpee Target Jumps