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CrossFit gym v Ostravě

• weightlifting
• metabolic
• gymnastics

Assault Bike II. 

10 Rounds of: 

0:20 MAX cal. @100 effort 

1:40 Rest

• weightlifting
• metabolic
• gymnastics

a) Deadlift; 

12-10-8-6-4-2 

b) "Elizabeth" - For time of:

21-15-9 Squat Clean 60/35 

21-15-9 Ring Dips

• weightlifting
• metabolic
• gymnastics

a) Strenght - OHS; 5-5-5-5-5 

b) 15min AMRAP of:

50/40cal. Assault Bike 

50 Hang Muscle Snatch 20/15 

50 Target Burpee 

50 T2B/ L-Hang Raises

• weightlifting
• metabolic
• gymnastics

a) 20min For quality of: - 

10min Animal Flow - 

10min Practise Free HS 

b) 8 Rounds for time of:

8 Ring Pull Ups

12 HSPU

16 Squat Pistols 

*20min TC

• weightlifting
• metabolic
• gymnastics

Team of two person: 

0-3min ME cal. Air Bike 

3-5min Rest 

5-8min ME Alternating Wall Balls 

9-6-4 

8-10min Rest 

10-13min ME cal. Air bike 

13-15min Rest 

15-18min ME Synchro Thruster 30/20

• weightlifting
• metabolic
• gymnastics

For time of:

20/16cal. Row

30 Toes to Bar

40 1-Arm DB Hang Snatch

50 DB step Over Box 60/50

40 1-Arm DB Hang C&J

30 Toes to Bar 

20/16cal. Air Bike

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) For time of: 

2-4-6-8-10-12 unbroken Power Clean @75 BW 

b) "Charlotte" - 21-15-9 of:
Overhead Squat 40/25 

Sumo Deadlift High Pull 40/30 

c) For time of: 

12-10-8-6-4-2 unbroken Push Press @75 BW 

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

a) Ring Muscle Ups - 

Technique 20min 

b) 9min AMRAP of:

6x6m Shuttle Run Burpee 

12 Box Jumps

• weightlifting
• metabolic
• gymnastics

21min EMOM, 30sec. On/ 30sec. Off:

1st.: ME Toes to Bar 

2nd.: ME Power Snatch 40/25 

3rd.: ME cal. Air Bike

• weightlifting
• metabolic
• gymnastics

20min AMRAP of: 

250-500-750-1000m... Row 

25-50-75-100… DU

• weightlifting
• metabolic
• gymnastics

a) Snatch Deadlift; 

12-10-8-6-4-2 

b) For time of: 

20 Pull Ups 

15 Dual Kett. S2O 20/12 

20 HRPU 

15 Dual Kett. S2O 20/12 

10 Pull Ups 

5 Dual Kett. S2O 20/12 

10 HRPU 

5 Dual Kett. S2O 20/12

• weightlifting
• metabolic
• gymnastics

a) Strenght - Front Squat; 

5-5-5-5-5 

b) 16min AMRAP of:

16 Front Rack Lunges 50/30 

16 Burpee over Box 

16 Push Jekr 50/30 

60 Single Unders

• weightlifting
• metabolic
• gymnastics

a) 15min For quality of: - 

Technique Rope Climb 

b) "Barbara" - 5 Rounds of:                   

20 Pull Ups 

30 Push Ups 

40 Sit Ups 

50 Air squats 

3min Rest

• weightlifting
• metabolic
• gymnastics

MONDAY MONSTER MASH 

a) 6min AMRAP of: 

1000/900m Row 

ME Power Snatch 50/30 

b) 6min AMRAP of:

3 Rounds of DT 70/40 

ME cal. Air Bike 

c) For time of:

21-18-15 1-Arm DB Thruster 

84-72-60 Single Jump Rope 

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

3x TABATA:

a) Double Unders & Goblet Squats 20/12 

3min Rest 

b) Goblet Squats 20/12 & Box Jump 60/50 

3min Rest 

c) Box Jump 60/50 & Double Unders

• weightlifting
• metabolic
• gymnastics

HEAVY DAY - PRESSES 

a) Bench Press; 

5-4-3-2-1-2-3-4-5 

b) DB Bench Press; 

6x6 @AHAFA 

c) Seated Arnold Press; 

3x10 & 3x6 @AHAFA

• weightlifting
• metabolic
• gymnastics

a) Jumping Ring/ Bar MU 

Technique 10min 

b) For time:

10 Ring Muscle Ups

100 Air Squats

10 Bar Muscle Ups

100/90cal. Row

• weightlifting
• metabolic
• gymnastics

"Megan" - For time of: 

21-15-9 Burpees 

21-15-9 Kettlebell American Swing 24/16 

21-15-9 Double Unders