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CrossFit gym v Ostravě

• weightlifting
• metabolic
• gymnastics

"Chipper" - For time of:

100m Run

15 Deadlifts 100/65

200m Run

50 Double unders

400m Run

50 Double unders

200 m Run

15 Deadlifts 100/65

100m Run

• weightlifting
• metabolic
• gymnastics

TEST - 5min AMRAP of:

a) Max Unbroken Strict HSPU 

b) continue in AMRAP for total ME Strict HSPU

• weightlifting
• metabolic
• gymnastics

7min AMRAP of:

15/12cal. Bike

12 Hang Power C&J 30/20

9 Deadlift 30/20

• weightlifting
• metabolic
• gymnastics

Středeční OPEN WOD 20.5

For time of (20min TC):

40 Muscle Ups

80cal. row

120 Wall Ball 9/6kg 

Link: https://games.crossfit.com/wor...

• weightlifting
• metabolic
• gymnastics

12min for Max reps of:

1min of Power Snatch

1min of Snatch Balance

2min of Power Snatch

2min of Snatch Balance

3min of Power Snatch

3min of Snatch Balance

*Weight 45-30/25-15

• weightlifting
• metabolic
• gymnastics

2x Tabata, 1:1 Rest of:

1st.: ME 5m Shuttle Run

2nd.: Box Step Up/ Down

• weightlifting
• metabolic
• gymnastics

"MEGAN" - For time of: 

21-15-9 Burpees 

21-15-9 Kettlebell Swing 

24/16 21-15-9 Double Unders

• weightlifting
• metabolic
• gymnastics

Metabolic WEEK 1. – 1 set of (21min):

a) 3min AMRAP ME cal. Bike Erg

3min Rest

b) 3min AMRAP ME cal. Ski Erg

3min Rest

c) 3min AMRAP ME cal. Assault Bike

3min Rest

d) 3min AMRAP ME cal. Row

• weightlifting
• metabolic
• gymnastics

8min AMRAP of: 

1-2-3... Legless Rope climbs

7-8-9... Squat Clean 50/30

• weightlifting
• metabolic
• gymnastics

For time of:

800m run

+

2x: 21 Toes to Bar 12 Push Press 40/25

+

800m run

• weightlifting
• metabolic
• gymnastics

10min AMRAP of:

25 Air squat

5m HS Walk

• weightlifting
• metabolic
• gymnastics

For time of:

12-9-6-3 OHS 30/20 

24-18-12-6 cal. Bike

• weightlifting
• metabolic
• gymnastics

Strength WEEK 1. – 22min For quality of:

90 Jump Rope

1min 1-Arm Farmer Kett. Hold (R)

10 Heavy Slam Ball to Shoulder

1min 1-Arm Farmer Kett. Hold (L)

10 Down Up

90sec. Plank

• weightlifting
• metabolic
• gymnastics

a) "DT" - 5 Rounds For time of: 

12 Deadlift 70/45 

9 Hang Power Clean 70/45

6 S2O 70/45 . 

b) Back squat: 5-5-5-5-5

• weightlifting
• metabolic
• gymnastics

10min EMOM, 

20sec. ON/ 40sec. Off:

Rx: 10 Double Unders + ME Strict HSPU 

Ad: 10 Double Unders + ME Kipping HSPU 

Sc: 10 Jump Rope + ME Kipping HSPU

• weightlifting
• metabolic
• gymnastics

18min EMOM of:

1st.: 200-150m Run 

2nd.: 20-10 Pull Ups 

3rd.: 10+10 1-Arm Hang Kett. Snatch with light weight

• weightlifting
• metabolic
• gymnastics

Metabolic WEEK 2. – 2 sets of (30min):

a) 2min AMRAP ME cal. Bike Erg

2min Rest

b) 2min AMRAP ME cal. Ski Erg

2min Rest

c) 2min AMRAP ME cal. Assault Bike

2min Rest

d) 2min AMRAP ME cal. Row

• weightlifting
• metabolic
• gymnastics

Středeční OPEN WOD 20.1

10 Rounds of (15min TC):

8 Ground to Overhead 40/25

10 Bar Facing burpees

Link: https://games.crossfit.com/wor...

• weightlifting
• metabolic
• gymnastics

"SPRINT" - For tim of:

30 Jumping Lunges 

20/15cal. Assault Bike 

10 Medball Clean 9/6 

Time Cap 5min

• weightlifting
• metabolic
• gymnastics

11min for quality of: 

3 Forward Rolls 

5 Hollow Rock 

7 K2E 

9 Box Jump

• weightlifting
• metabolic
• gymnastics

Team of two person - Frantasy land, 

For Time of:

21-15-9 reps of:

Thrusters 40/25

Pull-Ups

15-12-9 reps of:

Thrusters 50/30

Chest-to-Bar Pull-Ups

12-9-6 reps of:

Thrusters 60/35

Bar Muscle-Ups

• weightlifting
• metabolic
• gymnastics

Strength WEEK 2. – 22min For quality of:

60 Reverse Jump Rope

1min 1-Arm Front rack Kett. Hold (R)

10 Squat Clean with heavy Slam Ball

1min 1-Arm Front rack Kett. Hold (L)

90sec. High Plank

10 Down Up