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CrossFit gym v Ostravě

• weightlifting
• metabolic
• gymnastics

a) "ISABEL" For time of:

30 Snatch 60/35 

b) Back squat: 

3-3-3-3-3

• weightlifting
• metabolic
• gymnastics

TEAMOVKA

10min EMOM of:

1st.: 3-5 Ring Muscle Ups from the Ground 

2st.: 40sec. Assault Bike only Arms

• weightlifting
• metabolic
• gymnastics

Středeční OPEN WOD 20.4

For time of (20min TC):

30 Box Jump 60/50cm

15 Clean and jerks, 40/25

30 Box Jump 60/50cm

15 Clean and jerks, 60/35

30 Box Jump 60/50cm

10 Clean and jerks, 80/45

30 Single-leg squats

10 Clean and jerks, 100/55

30 Single-leg squats

5 Clean and jerks, 115/60

30 Single-leg squats

5 Clean and jerks, 130/65

• weightlifting
• metabolic
• gymnastics

Metabolic WEEK 3. – 3 sets of (23min):

a) 1min AMRAP ME cal. Bike Erg

1min Rest

b) 1min AMRAP ME cal. Ski Erg

1min Rest

c) 1min AMRAP ME cal. Assault Bike

1min Rest

d) 1min AMRAP ME cal. Row

• weightlifting
• metabolic
• gymnastics

"SPRINT" - For time of: 

5-4-3-2-1 Cluster 40/25

10-8-6-4-2 Burpee Facing over Barbell

Time Cap 5min

• weightlifting
• metabolic
• gymnastics

Team of two person - Pyramid Double Helen For time:

Run 1200 meters

63 Kettlebell swing 24/16

36 Pull-ups

Run 800 meters

42 Kettlebell swings 24/16

24 Pull-ups

Run 400 meters

21 Kettlebell swings 24/16

12 Pull-ups

• weightlifting
• metabolic
• gymnastics

4x TABATA, 1min Rest: 

a) Tabata handstand push-ups

Rest 1 minute

b) Tabata Single leg squats

Rest 1 minute

c) Tabata Push ups

Rest 1 minute

d) Tabata Jumping lunges

• weightlifting
• metabolic
• gymnastics

10min EMOM of:

1st.: 5-6 Devil Press 

2st.: 16/12cal. Row

• weightlifting
• metabolic
• gymnastics

Strength WEEK 3. – 22min For quality of:

30 Double Unders

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

10 Heavy Slam Ball over Shoulder

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

90sec. FLR High Plank

10 Down Up

• weightlifting
• metabolic
• gymnastics

a) "GRACE" For time of:

30 Clean & Jerk 60/35 

b) Back squat: 1-1-1-1-1

• weightlifting
• metabolic
• gymnastics

4 Rounds for time of:

12x 6m Shuttle Run Burpee 

1min Acc Ring L-Sit

• weightlifting
• metabolic
• gymnastics

"Chipper" - For time of:

50/40 cal. Row

40 Jumps Laterall over Rower

30 Hang Power Clean 50/35

20 Hang Power Snatch 30/20

10 Bar Muscle ups

• weightlifting
• metabolic
• gymnastics

CrossFit Games 2020 - Row

1000m Row for time

• weightlifting
• metabolic
• gymnastics

CrossFit Games 2020 - Damn Diane 3 Rounds of: 

15 Deadlift 142/92 

15 Strict deficit HSPU 9/5cm