BILDER

Team fredag 18/6😉
Wod

400m Run ( Together )

100 WB

20 Rounds ( yo go i go )
1 Squat Clean
1 Hang squat Clean
1 Cluster
3 burpees over bar
60/45kg

100 Cal ski / Row / Ab

100 Burpees box jump over

Amrap ( Share anyhow )

12 Split Snatch 1x 22,5/15
14 Thrusters. 1x 22,5/15
16 Devilpress 2x 22,6/15
18 Hspu

Time cap 44min
#wodcrossfitväxjö ...

Team Söndag

Amrap x 8 min
50 Thrusters 50/35kg
Amrap Burpees over bar

1 min rest

Amrap x 8 min
600m Run Together
Amrap Devilpress

1 min rest

Amrap x 8 min
300 Du / Mountain climbers
75 Kb swing
Amrap Air squat

1 min rest

Amrap x 8 min
150 push ups
Amrap 25m Shuttle Run

1 min rest

Amrap x 8min
200 Sit-ups
Amrap Jumping Lunges
#wodcrossfitväxjö ...

Måndag 21/6

Weightlifting:
Hang Power Snatch
1. Find your daily 1RM
2. Drop down to 70-80% and do 5×1 with 3 sec pause in the catch

Wod

3 Rounds
400m Run
20 Thrusters 42,5/30kg
15 T2B / Knee raises

Time cap 18 min
#wodcrossfitväxjö ...

Onsdag 2/6

Weightlifting / Strength:
Squat Clean
1. Build to a technical max 3RM, drop & reset each rep.

WOD:
15-12-9-6-3
Squat clean, 50/30kg / 60/45 kg
Lateral burpee over bar

Time cap = 12 min
#wodcrossfitväxjö ...

Team söndag!

Wod ( Murph )

1600m Run
100 Pullups / jumping Pullups
200 Push ups
300 air squat
1600m Run

Adv weight vest

Time cap 43 min
#wodcrossfitväxjö ...

Lördag 29

Strength
Power Jerk + split jerk
Build up to daily max in the Complex
Drop ro 90% and perform
10 min Emom
Min 1 Power Jerk
Min 2 split Jerk

Wod ( FT )
50 Wb
40 Box jump
30 DB alt Snatch
20 T2b
10 BMU / Burpees Pullups

Time cap 12 min
#wodcrossfitväxjö ...

Team fredag 😎

Wod

30 synk DL 80/55kg
30 synk BF Burpees
400m Run
20 synk DL
20 synk Bf Burpees
400m Run
10 Synk DL
10 Bf Burpees

3 min rest

10 synk Thruster 35/25kg
10 synk Pullups / ringrows
400m Run
20 synk Thruster
20 synk Pullups / Ringrows
400m Run
30 synk Thruster
30 synk Pullups/ ringrows
400m Run

Amrap ( yo go i go )
( Holleyman )
5 Wb
3 Hspu
1 Pc 80/55kg

Time cao 43 min
#wodcrossfitväxjö ...

Onsdag 26/5

Weightlifting / Strength
Deadlift
Every 90 sec x 5: 3 reps at 75-85% of most recent 1RM deadlift

WOD:
2x 8 min on – 4 min off (20 min total): A) AMRAP

8 Power cleans, 25-60kg
12 Push-ups / Kneeling
50 DU / 120 Single unders

B) AMRAP
8 STOH, 25-60kg
12 Box jumps, / Step-ups
16 Sit-ups
#wodcrossfitväxjö ...

Team Söndag 20/6

Wod
Amrap


The Seven

7 Rounds
7 Hspu
7 Thrusters 60/42,5kg
7 Knee to elbow / V-ups
7 DL 110/75kg
7 Burpees
7 Kb swing 32/24kg
7 Pullups / ringrows

Time cap 44 min

#wodcrossfitväxjö ...