Torsdag 21 juni 2018

WoD#1

5-3-1-1-1-1 OH Squat @ 50-60-70-80%-90-100% 1RM (Build up to a Max)
Rest 60-90s between Sets

WoD#2

Whitten: 3 rounds for time of:

22 KB Swings (Rx 32/20kg)
22 Box Jumps (Rx 60/50cm)
Run 400m OR Row 400m
22 Burpees
22 Wallballs  (Rx 9/6kg)

Time Cap 24 Minutes

Advanced: 5 Rounds

Nybörjarpass

WoD#1

5-5-5 OH Squat: Start light 6-15kg Bar and increase only if technique is good.
Rest 60s between Sets

WoD#2

3 rounds for time of:

15 KB Swings (12-20kg)
15 Box Jumps (30-45cm)
Run 400m OR Row 400m
15 Burpees
15 Wallballs  (4-6kg)

Time Cap 21 Minutes

Onsdag 20 juni 2018

WoD#1:

EMOTM 8 Minutes (8 Rounds)
12 KB Swings (Rx 24/16kg)
8 Box Jumps (Rx 60/50cm)

WoD#2

AMRAP 8 Minutes
5 Handstand Pushups (OR Pushpress @ 60% 1RM)
10 Ring Rows
15 Airsquats


WoD#3

8 Min Tabata
Alternate between
Situps
DB Snatches (Rx 22,5/15kg)  

Nybörjarepass

WoD#1:

EMOTM 6 Minutes (6 Rounds)
12 KB Swings (8-16kg)
8 Box Jumps (30-45cm)

WoD#2

AMRAP 6 Minutes
6 HR Pushups
8 Ring Rows
10 Airsquats


WoD#3

6 Min Tabata
Alternate between
Situps
DB Snatches (Rx 5-15kg)  

Tisdag 19 juni 2018

12 Days of Barbell

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Strict Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Burpees over bar

Rx 42,5/30kg

Time Cap: 35 minutes

OBS: A Ladder. 12 Rounds. 1st Round is only 1 DL, 2nd Round 1 DL + 2 HPC, 3rd 1 DL + 2 HPC + 3 FS and so forth: Last round is everything above. 

Nybörjarpass

10 Days of Crossfit

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Pushups 
5 Situps 
6 Push Press
7 Thrusters
8 Box Jumps 
9 Ring Rows 
10 Burpees over bar

(15-30kg)

Time Cap: 25 minutes

OBS: A Ladder. 10 Rounds. 1st Round is only 1 DL, 2nd Round 1 DL + 2 HPC, 3rd 1 DL + 2 HPC + 3 FS and so forth: Last round is everything above. 

Måndag 18 juni 2018

WoD #1:

5-4-3-1-1-1 Squat Cleans  @
50-60-70-80-90-100% 1RM 
Rest 60-90s between Sets

WoD#2:

"Hell's Bells" - 4 rounds for time (Rx 24/16kg Kettlebells)

12 KB Swings
Run 100M with KB
12 KB Cleans (6+6)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Push Press (6+6)
Run 100M without KB

Nybörjarepass

WoD #1:

3-3-3-3 Power Cleans
Start at 20-30kg and increase each round if technique is good.
Rest 60s between rounds

WoD#2:

3 rounds for time (8-16kg Kettlebells)

12 KB Swings
Run 100M with KB
12 KB Cleans (6+6)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Push Press (6+6)
Run 100M without KB

 

Söndag 17 juni 2018

WoD #1:
3-3-3-3-3  Hang Snatch @ 40-50-60-70-80% 1RM
Rest 60-90 seconds between sets (longer as they get heavier)
OBS: Only increase weight if technique is good!!

WoD#2

Tabatas

Double Unders or Single Unders 8x (20s work + 10s rest)

1 min rest

Power Cleans @  50% 1RM (Rx 50/30kg) x (20s work + 10s rest)

1 min rest

Push ups 8x (20s work + 10s rest)

1 min rest

Toes to Bar 8x (20s work + 10s rest) (OR V Ups)

Addera antalet reps från sämsta varvet på resp övning för att få en summa

Nybörjarpass

WoD #1:
5-5-5 Hang Snatch @ Light to medium weights
Rest 60 seconds between sets 
OBS: Only increase weight if technique is good!!

WoD#2

Tabatas

Double Unders or Single Unders 8x (20s work + 10s rest)

1 min rest

Power Cleans @  (20-30kg) x 8x(20s work + 10s rest)

1 min rest

Push ups 8x (20s work + 10s rest)

 

Addera antalet reps från sämsta varvet på resp övning för att få en summa

 

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