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CrossFit gym v Ostravě

• weightlifting
• metabolic
• gymnastics

For time of :
30/20cal. Assault Bike
30 American Kett. Swing 20/12
30/20cal. Assault Bike
                                                                      

• weightlifting
• metabolic
• gymnastics

HALLOWEEN (Team of two):
75cal. Row
50 Pumpkin Push Press
100 Pumpkin Goblet squat
50 Pumpkin Box Jump
75 Pumpkin Medball Clean
 

• weightlifting
• metabolic
• gymnastics

Cluster
a) 1RM Cluster 
b) 5min AMRAP Cluster @80 of your 1RM  

• weightlifting
• metabolic
• gymnastics

For time of:
80 Double Unders
4 Ring Muscle Ups
60 Double Unders
3 Ring Muscle Ups
40 Double Unders
2 Ring Muscle Ups
           

• weightlifting
• metabolic
• gymnastics

2 Rounds of:

10min ME cal. Assault Bike

10min Rest

• weightlifting
• metabolic
• gymnastics

For time of: 

21-15-9 Dual Hang Kett. Clean 

21-15-9 Burpee facing over Kettlebells

• weightlifting
• metabolic
• gymnastics

15min EMOM of:

1st.: 30sec. ME Chin Up 

2nd.: 30sec. ME Shoulder Press 30/20 

3rd.: 30sec. ME Assault/ Echo

• weightlifting
• metabolic
• gymnastics

18min AMRAP of:

5-10-15-20-… Air squat 

5-10-15-20-… Push Up 

5-10-15-20-… Sit Up

• weightlifting
• metabolic
• gymnastics

Rounds for time of:

21-18-15-12-9 KettleBell Swing 

200m Run

• weightlifting
• metabolic
• gymnastics

14min AMRAP of:

9 Back squat 60/35

15 Pull Ups

21 Double Unders

• weightlifting
• metabolic
• gymnastics

Deadlift:

5-5-3-3-3-1-1-1-1

• weightlifting
• metabolic
• gymnastics

3x 3min AMRAP of:

a) Burpee Facing over Barbell 

no Rest 

b) 5m Shuttle Run 

no Rest 

c) Burpee laterall over Barbell

• weightlifting
• metabolic
• gymnastics

Row - TEST

5000m for time

• weightlifting
• metabolic
• gymnastics

4x E3MOM of:

4 Down Up

6 Box Jumps

8 Pull Ups

10 Power Snatch 35/20

• weightlifting
• metabolic
• gymnastics

11min AMRAP of:

9-15-21-27… DB´s Squat Clean

9-15-21-27… Deficit Push Ups (Hands on DB´s) 

9-15-21-27… Double Unders

• weightlifting
• metabolic
• gymnastics

20min AMRAP for quality of:

5 Strict K2E

5 Strict Toes to Ring

10 Toes to Bar

10 Toes to Ring

20 Hollow Rock

20 Arch Rock

• weightlifting
• metabolic
• gymnastics

For time of:

50/40cal. Bike Erg 

50 Shoulder Press 20/15

• weightlifting
• metabolic
• gymnastics

16min EMOM of:

1st.: 15/11 Ski Erg 

2nd.: 5 Heavy Single Deadlift 

3rd.: ME Jumping Bar MU 

4th.: Rest

• weightlifting
• metabolic
• gymnastics

Bench Press:

5-4-3-2-1-2-3-4-5

• weightlifting
• metabolic
• gymnastics

7min AMRAP of:

1 Rope Climb

10/7cal. Assault Bike