DAGENS WOD

Team fredag 3/7😎💪

CrossFit:
Teams of 2 YGIG style
9 min AMRAP:
2 Power snatch, 25-60kg
4 TTB / Straight leg raises to 90o / Sit ups 6 Box jump, 50/60

2 min Rest

9 min AMRAP:
2 Clean & jerks, 25-60kg
4 Pull-ups / C2B / Jumping pull-ups
6 Box jump overs, 50/60

2 min Rest

9 min AMRAP:
2 Front Squat 25/60kg
4 HSPU/ sHSPU / Piked HSPU / Push-up
6 Burpee box jump overs, 50/60

2 min Rest

9 min AMRAP
2 Deadlifts 40/80kg
4 Db snatch 10-22,5kg
6 Db burpees box step over 2x 10-22,5kg
#wodcrossfitväxjö ...

Torsdag 2/7

Warm up
Team of two (just warm up)
1 Run 140m 1 do reps
50 banded shoulder passes
50 kneeling push ups
50 air squat
50 sit-ups

Wod 1
5-10-15-10-5
Devil press one arm 20/15kg
Burpees box jump over

Wod 2
3 Rounds
10 Wb 9/6kg
15 cal row/ski
20 overhead lunges with plate 20/15kg
200 m Run

WOD 3
21-15-9-6-3
Kb Swing. 24/16kg
Goblet squat. 24/16kg

Time cap 30 min
#wodcrossfitväxjö ...

Onsdag 1/7

Weightlifting / Strength:
Power Clean
1. Find your daily technical 3RM (DnG)
2. Keep weight and perform one rep every 30 seconds for 6 minutes

Wod

4 Rounds
Run 360m
5 slamball 30/40kg
10 Clean & jerk 35/50kg
15 Box jump over 50/60
20 V-ups / sit-ups

Time cap 18min
#wodcrossfitväxjö ...

Tisdag 30/6

Weightlifting / Strength:
Back Squat
Complete 6 sets of 6 reps, use the same weight as last week *Rest 2 to 3 minutes between sets

WOD:
4 rounds of:
18 Wallballs, 9/6kg
12 Pull-ups / C2B / Jumping pull-ups
9 Hang clean 60/40kg
6 Burpee tuck jumps / Burpees

Time cap = 15 min
#wodcrossfitväxjö ...

Måndag 29/6

Weightlifting/Strength:
4 rounds for quality:
8-10 DB Z-press
8-10 DB Skull crushers
*Rest 60-90 seconds between rounds to keep quality

WOD:
Mayhem Madness Q5 modified
20 min AMRAP:
75 DU / 200 Single unders
25 DB Box step ups, 50/60 1xDB 7.5-22.5kg
25 TTB or V-ups / Straight leg raises to 90o or Sit ups
25 Reverse lunges with 1xDB, 7.5-22.5kg. #wodcrossfitväxjö ...

Lördag 27/6

Conditioning:
25 min EMOM:
Min 1: 10 KB Snatch (Right arm) + 5–10 Burpees over KB
Min 2: 30-50 DU / Single unders
Min 3: 10 KB Snatch (Left arm) + 5–10 Burpees over KB Min
4: 200m Run
Min 5: Rest

Accessory:
3 rounds for quality and heavy as form allows:
10 Good mornings
10 Straight leg sumo deadlifts
10 Hip Thrusts #wodcrossfitväxjö ...

Team fredag 26/6
Team of 2

2 Rounds
10 Cluster
20 Cal ski/row 20 cal Bike
30 Hspu/ Hr push ups
4 Rounds
6 Pullups / jumping
10 Burpees to target
15 Wb

6 Rounds
10 Hang clean
20 Wgt sit-ups
30 Russian twist

8 Rounds
6 Db snatch 15/22,5kg
10 Db oh lunges. 15/22,5kg
15 Kb swing
10 Rounds
10 Box jump over
20 DL
30 Du / 90 Su

Time cap 45 min
1. 40/25kg
2. 50/35kg
3. 60/42,5kg
#wodcrossfitväxjö ...

Torsdag 26/6
WOD:
“Zachary Tellier” – For time:

10 Burpees / Down ups
10 Burpees
25 Push-Ups / kneeling

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Time cap = 35 min #wodcrossfitväxjö ...

Onsdag 24/6
Weightlifting/Strength:
Power Clean + Power Jerk + Split Jerk
1. Build to a heavy single (1+1+1) in the complex
2. Drop down to 70% and do 4x 1+1+1, each lift with a 3 sec pause in the receiving position

WOD:
2 rounds:
8 min AMRAP:
800m Run
Straight into:
2-4-6-8-10-12....
Box jump overs, 24/20in / Step overs Push-ups / HSPU / Kneeling Push-up
Rest 2 min between rounds

8 min AMRAP
800 m Run
Straight into
2-4-6-8-10-12...
Alt. DB Hang clean & jerk
Sit-ups / V-ups
*Use 1x DB 5-20kg
#wodcrossfitväxjö ...