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Lördag 19/9

Weightlifting/ Strength:
Front Rack Lunge
1. Every 90 seconds for 6 rounds: build to today’s heavy 6RM (3/3)
2. Drop down to 40-50% and complete 15 reps of the complex* *Front squat + Right leg lunge + Left leg lunge

WOD:
For time:
40 cal Row
30 SA DB Hang power clean (alternating) 20 Burpees
30 cal Row
20 alt. DB Snatch
10 Burpees over the DBs
20 cal Row
10 SA Devil press

Time cap = 15 min
#crossfitväxjö
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34 1

Team fredag😎

Wod

Share snyhow
100 Hang Snatch 40/30kg
70 Burpees over bar
50 cal

Yo go I go
40 Complex 50/35kg Adv 60/45
( 1 Pc + 2 FR Lunges + 1 Stoh )

4 Rounds (share any how)
16 Kb-swing 32/24kg
14 Ctb / pullups / ringrows
12 Thrusters 50/35kg

Amrap
20 Kb Ohs
10 Set 2 Squat Clean + 3 burpees over bar 60/40kg
20 Hspu
20 Wb

Time cap 43 min

#wodcrossfitväxjö
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37 0

Torsdag 17/9

Wod
In 10 min Window complete
4 Rounds
400m Row
8-10 burpees over row

In 10 min Window complete
3 Rounds
18 Db Power Clean 2x 22,5 / 15kg
15 Db front squat 2x 22,5 / 15kg
12 Db push Jerk 2x 22,5 / 15kg

In 10 min Window complete
2 Rounds
16 Wb
10 pullups
16 kb swing
10 Bj
16 Kb snatch
16 TTb / knee raises

Core burner
3 Rounds
20 st one leg V-ups
20 st sit-ups
20 sek plank
20 sek plank with leg lift
#wodcrossfitväxjö
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44 1

Onsdag 16/9

Weightlifting/Strength:
Hang Power Clean + Power Clean
1. Every 2 min for 6 rounds: 1 HPC + 1 PC building in weight
2. Drop down to 80-90% and do a 5 min EMOM of: 1 power clean

WOD:
Every 3 min for 6 rounds, alternating between A-B:
A) 50 DU / Single unders
15 TTB / Straight leg raises to 90o
5 Power clean 25-45kg / 35-60kg

B) 15/12 cal
15 Push-ups / Push-ups on knees or with hands elevated
5 hang Power clean 25-45kg / 35-60kg
#wodcrossfitväxjö
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33 0

Grymma kom igång gruppen som avslutades förra veckan 💪🏼🤩👆🏻
Igår startade vi vår andra för hösten och den tredje gruppen som startar 12/10 blev igår fullbokad 🎉
Överlyckliga att så många vill komma och träna med oss❣️
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84 2

Tisdag 15/9

Strength:
TGU with bar! 1+1 3-2-1-1-1

Max reps strikt pullups

Alternate TGU and Pullups

Wod
”Nancy”

5 rounds:
400 meter run,
15 overhead squats @43/30kg .

Time cap 17min
#wodcrossfitväxjö
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42 0

Måndag 14/9

Weightlifting:
Hang Clean + Front Squat + Power Jerk
1. Find your a daily 1RM (1+1+1)
2. Drop down to 80-90% and perform a 4 min EMOM of 1+1+1

WOD:
For time:*
100 Wallballs, 6-9kg / Adv 150 Wallballs /
*Every 2 min perform:
1 Wall walk / 10m Handstand walk
30 DU / Adv 50 DU / 60 Single unders

Time cap = 14 min
#wodcrossfitväxjö
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45 0

Team söndag 😎

100 DU / 3X SU
90 wallballs
80 DB snatch 22.5/15kg
70 hangpower clean
60 boxjump over
50m Hsw / 50 Hspu
40 TTB
30 STOH
20 Slamball over shoulder
10 BMU/C2B/Pullups

1. 30/40kg
2. 40/50kg
3. 50/60kg

Part 2
Partner A do 2 rounds of Cindy. Partner B do powersnatch
Swap after every 2 rounds of Cindy. Continue powersnatch to time Cap 42min

1. 25/35kg
2. 35/45kg
3. 40/50kg
#wodcrossfitväxjö
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79 15

Lördag 12/9

Weightlifting:
Snatch
1. Find your a heavy single
2. Drop down to 70-80% and perform 6 min EMOM of 1 snatch

WOD:
3 x 4 min AMRAP / 2 min rest:
10 Hang snatch, 25-45kg
10 Burpees over the bar
50 DU / Single unders / 80 DUs
Remaining time: Max TTB / Straight leg raises to 90o / Sit ups
#wodcrossfitväxjö
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34 4