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CrossFit gym v Ostravě

• weightlifting
• metabolic
• gymnastics

MONSTER MASH 

a) 3 Rounds for time of:

400m Run

20 HRPU

b) For time of:

27-21-15-9 cal. Row

27-21-15-9 BJ 60/50cm

c) 5 Rounds for time of:

20 Sit Ups

40 Double Unders 

*Rest 5min between workouts

• weightlifting
• metabolic
• gymnastics

20min AMRAP of: 

1min Bike @easy pace 

40m 1-Amr Kett. Front Rack Carry 

(R) 28-20/20-12 

1min Plank 

1min Bike @easy pace 

40m 1-Amr Kett. Front Rack Carry 

(L) 28-20/20-12 

1min High Plank

• weightlifting
• metabolic
• gymnastics

a) 15min Rowing Techique 

b) Row - TEST

2000m for time

• weightlifting
• metabolic
• gymnastics

a) Front Rack Lunges;

12-10-8-6-4-2 

b) "Diane" - For time of:

21-15-9 Deadlift 100/70 

21-15-9 HSPU

• weightlifting
• metabolic
• gymnastics

• weightlifting
• metabolic
• gymnastics

a) Back squat; 

5-5-3-3-1-1 

b) 16min AMRAP of:

1 Rope Climb 

12 Dual Kettlebell Thruster 

16-12/10-8 

1 Rope Climb 

200m Run

• 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

4x AMRAP for Max reps of:

a) 5min AMRAP of:

10 Strict Chin Ups, 20 Push-ups, 30 Squats

3min Rest

b) 4min AMRAP of:

8 Strict Chin Up, 16 Push-ups, 24 Squats

2min Rest

c) 3min AMRAP of:

6 Strict Chin Up, 12 Push-ups, 18 Squats

1min Rest

d) 2min AMRAP of:

4 Strict Chin Up, 8 Push-ups, 12 Squats

• 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