DAGENS WOD

Workout of the Day

Tisdag1/12

Weightlifting / Strength:
Squat Snatch

Build up to your daily 3RM
3x3x3x3x3

Wod
Amrap 15 min
3 Squat Snatch 50/35kg
6 pistols / goblet squat
9 HR push ups
12 Sit-ups

#wodcrossfitväxjö
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47 0

Måndag 30/11

Weightlifting / Strength:
Clean + Front Squat + Split Jerk
10 min EMOM: 1 + 1 + 1
Start at 60% of 1RM and increase load each minute or as needed.

WOD:
2x 7 min on / 3 min off:
A) AMRAP
3-6-9-12...
Devil’s press, 2x 7.5-22.5kg
*10 Box jump overs after each set, 24/20in

B) AMRAP
3-6-9-12...
Burpee box jumps, 24/20in / Burpee step-ups *10 DB Snatches after each set, 7.5-22.5kg
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49 0

Söndag!

Wod

8 Rounds ( Share anyhow )
8 kb swing 32/24kg
8 Clean & Jerk 50/35kg
8 Db snatch 22,5/15kg

10 Rounds ( you go i go )
1 Power Clean + 2 Lunges + Stoh
60/45kg

20 Rounds
1 Sa Devilpress + 1 Thruster
2 lateral burpees over db
22,5/15kg

100 Du / 250 Su
20 Squat Clean 60/40kg
100 Du /250 Su
20 Squat Clean 65/45kg
100 Du / 250 Su
20 Squat Clean 70/50kg

100 Wb

Time cap 43min
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52 0

Lördag!
#Weightlifting / Gymnastics:
12 min EMOM:
Power Clean
1. Perform 5 sets of 5 Power cleans @ 50-60%
2. Perform 4 sets of 3 Power cleans @ 65-75% 3.
Perform 3 sets of 2 Power cleans @ 80-90%

WOD:
For time:
10 Overhead squat / Front squats
10 Box jump over, 24/20in
10 Thruster
10 TTB / V-ups / Sit-ups
10 Power clean
10 Burpee C2B / Burpee BMU / Burpee into jumping pull-up
10 Power clean
10 TTB / V-ups / Sit-ups
10 Thruster
10 Box jump over
10 Overhead squat / Front squats

Barbell at: 25-60kg
Time cap = 14 min
#wodcrossfitväxjö
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44 3

Torsdag 26/11

Wod

150 cal Row / ski / Ab ( ej Bike )
Every 3 min
3 Hpc+3 Fs +3 Pp +3 Burpees over bar

50/35kg

Time cap 30 min

Core burner
6 min planka
Every 1 min 10 Sit-ups
#wodcrossfitväxjö
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50 1

Onsdag 25/11

Weightlifting / Strength:
Front Squat with 3 sec pause in the bottom
1. Perform 5x3 at 75-85% of the most recent 1RM. Go E2MOM.
From floor

WOD:

10 Rounds
10 Thruster
10 Hang Power Clean
5 Lateral burpees over bar

Time cap 16min
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...

30 4

Tisdag 24/11

Weightlifting / Strength:
Squat Clean + Thruster + Jerk
10 min EMOM: 1 + 1 + 1
Start at around 50% of the weakest lift and increase weight after each technically sound round.

WOD:
Every 5 min for 20 min (4 sets):
200m Run
10 Left arm DB thrusters, 7.5-22.5kg
50 DU / 125 Single unders
10 Right arm DB thrusters, 7.5-22.5kg
#wodcrossfitväxjö
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46 0

Måndag 23/11

Weightlifting / Strength:
Power Snatch + Hang Snatch
1. Build up to daily max
2. Drop to 85% and perform a 10 min EMOM of either:
1 Power snatch OR 1 Hang snatch based on the weaker lift

WOD:
4 x 4 min on / 1 min off alternating between:

1) AMRAP:
15 V-ups / Sit-ups
12 STOH, 25-50kg
9 Bar facing burpees

2) AMRAP:
15 Air squats
12 Deadlifts, 35-80kg
9 Bar facing burpees
#wodcrossfitväxjö
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35 0

Team söndag

Wod
3x12 min 2 min rest between

1. Cash in 100 air squat
Yo go I go with plate. 25/20kg
8 GTOH
8 OH lunges
8 Burpees to plate

2. Cash in 800 m run together
Yo go I go with DB 22,5/15kg
4 DB squats
3 DB box step up
2 DB Thrusters
1 Devilpress

3. Amrap
Share anyhow
40 DU / Mountain climbers
30 Sit-ups
20 Box jumps
#wodcrossfitväxjö
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43 2