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CrossFit gym v Ostravě

• weightlifting
• metabolic
• gymnastics

3 Rounds for time of:

50 Lunges

7 Chest to Bar Pull Ups

10 Hang Power Clean 40/25

• weightlifting
• metabolic
• gymnastics

12min AMRAP of:

8 Toes to Bar

12 Dual DB/Kettlebell Deadlift 22.5-15/15-10

8 Dual DB//Kettlebell Thruster 22.5-15/15-10

12/8cal. Row/Ski

• weightlifting
• metabolic
• gymnastics

4 Sets of:

0:00-2:00 ME cal. Assault Bike

2:00-3:00 ME Double Unders

3:00-5:00 Rest

• weightlifting
• metabolic
• gymnastics

"BETTY" - 5 Rounds For Time of:

12 Push Presses 60/35

20 Box Jumps 60/50

• weightlifting
• metabolic
• gymnastics

20min EMOM of:

1st.: 14/10 Bike Erg 

2nd.: 45sec. HS Hold 

3rd.: 2 Turkish Get Ups 

4th.: 45sec. Reverse High Plank

• weightlifting
• metabolic
• gymnastics

For time of:

Rx: 30 Ring MU 

Sc: 30 Jumping Ring MU

• weightlifting
• metabolic
• gymnastics

10min AMRAP of:

200m Run

10 OHS 20/15/10

• weightlifting
• metabolic
• gymnastics

6 Rounds for time of:

7 Deadlift 90-70/50-40

8 HRPU

9cal. Assault Bike/ Echo bike

• weightlifting
• metabolic
• gymnastics

20min for Quality of:

Power snatch 3-3-3-3-3 reps

Snatch balance 2-2-2-2-2 reps

Squat snatch 1-1-1-1-1 reps

• weightlifting
• metabolic
• gymnastics

"ANNIE" - For time of:

50-40-30-20-10 Double Unders

50-40-30-20-10 Sit Ups

• weightlifting
• metabolic
• gymnastics

4 Rounds for time of:

300m Run 

20 Kettlebell swing 

20/12 10 Pull Ups

• weightlifting
• metabolic
• gymnastics

"Loredo"- 6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking lunge steps

Run 400 meters

• weightlifting
• metabolic
• gymnastics

"Loredo"- 6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking lunge steps

Run 400 meters

• weightlifting
• metabolic
• gymnastics

Team of two person:

4min MAX cal. Bike Erg 

1min Rest 

4min MAX cal. Row 

1min Rest 

4min MAX cal. Ski Erg

• weightlifting
• metabolic
• gymnastics

10-9-8-7-6-5-4-3-2-1 reps for Time of:

- Power cleans 70-50/40-30kg

- Strict handstand push-ups

• weightlifting
• metabolic
• gymnastics

10-9-8-7-6-5-4-3-2-1 reps for Time of:

- Power cleans 70-50/40-30kg

- Strict handstand push-ups

• weightlifting
• metabolic
• gymnastics

20min EMOM of:

1st.: 14/10 Row 

2nd.: 45sec. Bear Hug 50-40/30-20 

3rd.: 7-5 Devil Press 

4th.: 45sec. Chinese Plank

• weightlifting
• metabolic
• gymnastics

"ANGIE" - For time of: 

100 Pull Ups 

100 Push Ups 

100 Sit Ups 

100 Air squats

• weightlifting
• metabolic
• gymnastics

3 Rounds for time of:

150 Single Unders

15 Left-arm kettlebell snatches

15 Right-arm kettlebell snatches

• weightlifting
• metabolic
• gymnastics

18min EMOM of:

1st.: Duck Walk, 2x8m 70/50kg 

2nd.: Parallette R-Sit (L-Leg), 45-30sec. 

3rd.: Assault Bike, 45sec. 

4th.: Dual Kettlebell OH Carry, 4x8m 20-16/12-10 

5th.: Parallette L-Sit (L-Leg), 45-30sec. 

6th. Assault Bike, 45sec.

• weightlifting
• metabolic
• gymnastics

20min for Quality of:

Muscle snatch 1-1-1-1-1 reps

Overhead squat 3-3-3-3-3 reps

Squat snatch 1-1-1-1-1 reps

• weightlifting
• metabolic
• gymnastics

"Loredo"- 6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking lunge steps

Run 400 meters

• weightlifting
• metabolic
• gymnastics

12min AMRAP of:

6 Sumo Deadlift High-Pull 35/20 

6m HS Walk/ Bear walk

24 Double Unders