IV. Crossfun egyéni verseny - Rx, Open - crossbase

WOD-ok

WOD1

Time Cap 16 min

Double Unders 150

3 Rounds:
BikeErg 20 cal/25cal
Row 15cal/20cal
Air bike 10cal/15cal

Double Unders 150

WOD2

Time Cap 6 min

Snatch ladder
5 @70kg/50kg
4 @80kg/55kg
3 @90kg/60kg
2 @95kg/65kg
1 @100kg/70kg

WOD3

EMOM 15 min

"Max rep wod"
1.min: Pull Up/C2B
2.min: DB Snatch
3.min: T2B
4.min: Burpee box jump over
5.min: Rest
DB: 15kg/20kg
Box: 50cm/60cm

WOD4

Time Cap 10 min

Buy In:
Kipping HSPU 15/20

3 Rounds:
Bench Press 7 @50/80 kg
Clean and Jeark 7 @45/70 kg
Front Squat 7 @45/70kg

Cash-Out:
Kipping HSPU 15/20

WOD5

Time Cap 4 min

BAR MU/RING MU 10
BikeErg15/20cal
DB Single arm OH Squat 10-10
Rest 1 min and Repeat

Dumbell: 20kg/25kg

Open

WOD1

AMRAP 9 min

BikeErg 1600m/1750m
Row 400m/500m
Double Unders 100

Air bike
Max cal Maximum calories air bike in the remaining time)

WOD2

TIME CAP 5 min

1 SNATCH
+
1 HANG SNATCH
1RM

WOD3

AMRAP 10 min

BUY-IN: T2B 40/50

Pull up/C2B 12
Burpee Box Jump 10
DB Snatch 8-8

DB: 15 kg/20 kg
Box: 50cm/60cm

WOD4

Time Cap 6 min
Deadlift 15 @60/90kg
Kipping HSPU 9
Deadlift 9 @70/100kg
Kipping HSPU 12
Deadlift 12 @80/110kg
Kipping HSPU 9

WOD5

Time Cap 7 min

BikeErg 850/1000m
Double KB OH Walking Lunge 10 m
Double KB Thruster 20
Double KB OH Walking Lunge 10 m
C2B/BAR MU 15/10

KETTLEBELL: 2x12 kg/2x16kg