DAGENS WOD

Söndag 23/2

Strength:
Build up to a heavy complex
of 2 power clean + 2 front squat

Conditioning:
Amrap 14min 2-4-6-8-10...... Burpee over bar Deadlift 100/70k

1. 50/80kg
2. 60/90kg
3. 70/100kg

#wodcrossfitväxjö ...

Lördag 22/2.
Weightlifting/Strength:
Split Jerk (from rack)

1. Find your daily technical 1RM
CrossFit:

12 min AMRAP of :
3 Power clean & jerk,
6 Pull-ups / Jumping pull-ups / ring rows 9 Wallballs, 6-9kg

1. 30/45kg
2. 40/55kg
3. 50/70kg

#wodcrossfitväxjö ...

Team Fredag 😊 21/2

100 cal row (share)

4 rounds (each): 7 OHS / FS
10 cal AB

100 WB (share)

4 rounds (each): 7 HPC
10 Pull ups / Ring row

100 DB-snatch (share) @15/22.5kg

4 rounds (each): 7 T2b / Legs to 90o / Sit ups
10 burpees to target

100 push-ups (share)

4 rounds (each): 7 Bjo / Bso
10 HSPU / Box HSPU / Hand release push-ups

100 cal Ski (share)

1. 25/35kg
2. 35/45kg
3. 40/60kg.
#wodcrossfitväxjö ...

Torsdag 20/2

Wod
32 min AMRAP:
16/10 cal Row / AB / Ski
16 DB Snatches, 1db
16 TTB / Legs to 90o / Sit ups
16/10 cal AB / Row / Ski
16 DB Box step ups,
16 Burpees

Nybörjarpass / Scale
25min
12/10 cal Row / AB / Ski
10 DB Snatches
10 TTB / Legs to 90o / Sit ups
12/10 cal AB / Ski / Row
10 DB Box step up
10 Burpees
1. 1x- 7,5/15kg
2. 1x- 10/18kg
3. 1x- 15/22,5kg
#wodcrossfitväxjö ...

Onsdag 19/2

Weightlifting/Strength:
Reverse lunges (bar in front rack)
1. Find a heavy technical 8RM (4 each leg)
2. Tabata jumping lunges @bodyweight (8x 20 sec ON + 10 sec OFF)

CrossFit:
27 – 21 – 15 – 9 – 3:
STOH,
Box jump overs / Box step over 60/50
Time cap = 15minutes

Scale kör
21 - 15 - 9 - 6 - 3
1. 25/40kg
2. 30/50kg
3. 40/60kg

Conditioning:
8 min EMOM:
8/6 cal AB + 6-10 Air squat
3 min Rest
8 min EMOM:
4- 6x 10m Shuttle sprints + 3 Devil press, 2x 7.5-15kg
#wodcrossfitväxjö ...

Tisdag 18/2

Gymnastics:
Gymnastic Strength
12 min EMOM:
Min 1: 5-15 Unbroken push ups / Kneeling push ups
Min 2: 10-15 V-ups / Tuck ups / Hollow hold
Min 3: 3-10 Unbroken strict pull ups / Eccentric pull ups
Min 4: Max Arch hold

CrossFit:
“Nate”
20 min AMRAP:
2 RMU / BMU/ 3 C2B / 4 pull ups / 4 Jumping pull ups
4 HSPU / Box HSPU / 6 Hand release push-ups
8 KB swings,
1. 12/16kg
2. 18/24kg
3. 20/ 32kg

Nybörjare / Scale kör 15 min AMRAP

#wodcrossfitväxjö ...

Måndag 17/2
Weightlifting/Strength:
Hang Power Clean + Front Squat
1. Find your daily technical 1RM in the complex
CrossFit:
3 rounds of:
30 sec On/ 30 sec Off (15 min total)
1. Hang power clean
2. Burpees to plate
3. GHD / Sit ups
4. Wallball, 6-9kg
5. DU / Single unders

1. 20/40
2. 30/45
3. 35/50
Nybörjarpasset/ Scale kör 20 on/ 30 off
#wodcrossfitväxjö ...

Söndag 16/2

EMOM 12min
Min 1: 6-8 strict pull-ups / negatives
Min 2: 45 sec handstand hold Min 3: 3-5 high box jumps

Conditioning:
4 rounds for time
500m row
20 STOH
15 C2B/pull-ups / ring rows
1. 25/35kg
2. 30/40kg
3. 35/45kg #wodcrossfitväxjö ...

Lördag 15/2

Weightlifting/Strength:
Clean & Jerk
1. Find your daily 2RM
2. Drop down to 50-60% and complete 30 reps in as few sets as possible

CrossFit:
15min AMRAP:
8 Deadlifts,
8 Burpee over the bar (lateral)
8 Pull ups / Jumping pull ups / Ring rows

1. 40/60kg
2. 50/70kg
3. 60/80kg. #wodcrossfitväxjö ...