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CrossFit gym v Ostravě

• weightlifting
• metabolic
• gymnastics

a) For time of: 

100 Jump Rope 

100m Sled Push with @BW 

b) For time of:

50/40cal. Bike Erg 

50 Shoulder Press 20/15

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) For time of:

15-12-9-6-3 Thrusters 30/20

15-12-9-6-3 Bar-facing Burpees

b) For time of:

3-6-9-12-15 Hang PC 50/30

3-6-9-12-15 K2E

c) For time of:

21-15-9 cal., Bike/Row

21-15-9 Jumping C2B PU

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

HEAVY DAY - PULL 

a) Power Snatch; 1 RM 

b) "Isabel" - For time of:
30 Snatch 60/35kg

• weightlifting
• metabolic
• gymnastics

a) Ring Push Ups 

10min Technique & Sets 

b) 7min AMRAP of:

30 Double Unders 2-4-6-8-… Ring Dips/ Dips

• weightlifting
• metabolic
• gymnastics

16min AMRAP of: 

Buy in 100/85cal. Row 

Then AMRAP; 

20 Squat Clean 40/25 20 

Pull Ups/ Ring Row

• weightlifting
• metabolic
• gymnastics

Assault Bike I. 

10 Rounds of: 

0:10 MAX cal. @100 effort 

1:50 Rest

• weightlifting
• metabolic
• gymnastics

a) Back Rack Lunges; 

12-10-8-6-4-2 

b) 5 Rounds of: 

5 Deadlift with BW 

10 Target Burpee on the Ring

• weightlifting
• metabolic
• gymnastics

17min AMRAP of:

20/16cal. Bike/ Row @moderate pace 

20 Step over box with slam Ball 9/6 

20/16cal. Row/ Bike @moderate pace 

40 Kettlebell Swing 24-20/16-12

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 2 Rounds for time of:

20 Pull Ups 

30 Push Ups 

40 Sit Ups 

50 Air Squats 

b) 5min AMRAP of: 

ME Bar-facing Burpees 

c) Parallette L-Sit: 

Acc 2min (6min TC) 

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

a) Power Snatch & Snatch; 

20min Technique & Sets 

b) 10min EMOM of:

1st.: 6 TnG P. Snatch 45/27.5 

2nd.: 12x 5m Shuttle Run

• weightlifting
• metabolic
• gymnastics

14min AMRAP of:

1-2-3-4-… Power Clean 80-60/45-35 

2-4-6-8-… Jumping Bar Muscle Ups 

30-60-80-100... Jump Rope

• weightlifting
• metabolic
• gymnastics

HEAVY DAY - PRESSES 

a) Shoulder Press; 5-5-5-5-5 

b) Push Press; 3-3-3-3-3 

c) Push Jerk; 1-1-1-1-1

• weightlifting
• metabolic
• gymnastics

a) HS Walk; 

15min Technique & Practise 

b) 2x 4min AMRAP, 

4min Rest between AMRAP´s of:

10 Strict HSPU 

20/16cal. Row

• weightlifting
• metabolic
• gymnastics

Team WOD "Helen" - 3 Rounds for time of:

400m Run - Synchro 

21 Kett. American Swing 24/16 - Synchro 

12 Pull Ups - Synchro

• weightlifting
• metabolic
• gymnastics

a) 10min Rowing Techique 

b) Rowing - 6x E4MOM of:

500/450m @pace/500m 2000m 

Test -5sec. (8.9.2021) 

c) Accessory 15min