DAGENS WOD

Team Söndag

Wod

10 Rounds ( You go i go )
3 Db DL
3 DB Hang Power Clean
3 DB Thrusters

5-4-3-2-1 ( Each )
Cluster 50/40kg

10 Rounds ( You go i go )
8 Wb
6 Pullups
4 T2b

5-4-3-2-1 ( Each )
Power Clean 60/50kg

10 Rounds ( You go i go )
6 Box jump over
4 Burpee Box jump over
2 Slamball

5-4-3-2-1 ( Each )
Squat Clean 70/55kg

10 Rounds ( you go i go )
6 HSPU
4 Burpees to target
2 Wallclimb

5-4-3-2-1 ( Each )
Clean & Jerk 80/60kg

Time cap 43 min
#wodcrossfitväxjö ...

Lördag 9/10

Weightlifting/Strength:
Deadlift
9 min EMOM: 3-3-2-2-2-1-1-1-1 reps

WOD:
“Christine”
3 rounds for time of:
500m Row / ski
12 Bodyweight deadlifts
21 Box jumps
Time cap = 14 min
#wodcrossfitväxjö ...

Emelies team fredag😉

Wod
Share anyhow;

22-16-10
HSPU
DB Snatch (1x db)
Wallballs

35 cal ski/Row
Samtidigt kör din teamie 30DU/90SU (sker vid varje byte)

18-16-12
OH lunges with bar
Pullups
Burpees

35 cal ski/Row
Samtidigt kör din teamie 30DU/90SU (sker vid varje byte)

16-12-10
Box jumps
DB hang Clean (2xdb)
Wallballs

35 cal ski/Row
Samtidigt kör din teamie 30DU/90SU (sker vid varje byte)

12-10-6
OH squat with bar
Sit-ups/GHD
Burpees

35 cal ski/Row
Samtidigt kör din teamie 30DU/90SU (sker vid varje byte)

10-6-4
Bar muscleup/ C2B
Devilpress (2xDB)
Wallballs

Amrap;
Så många boxjumpover ni klarar av resterande tid!

Timecap 42min
Vikter;
Bar; 50/35, 60/40
DB; 22,5/15
#wodcrossfitväxjö ...

Torsdag 7/10

Emom 30 min
1. 1 varv Cindy
2. 4-6 DB Power clean, 4-6 DB Front squat, 4-6 DB push jerk (2x22,5/15 kg)
3. 10-15 cal
4. 6-8 DB snatch + 6-8 burpees over DB (1x22,5/15kg)
5. 6-8 Box jump over + 6-8 burpee box jump over
6. Rest

Core burner
2 rounds 30 sec work 15 sec rest
WB sit-ups
Mountain climbers
Plank
WB Russian twist
Hollow hold
V-ups
#wodcrossfitväxjö ...

Tisdag 5/10

Weightlifting:
Snatch Balance + Overhead Squats
Build to a heavy set of 2+2 in the complex (from rack)

Drop down to 80% and do 4 Ohs emom 6 min

WOD:
With a running clock
At 0:00
21-15-9 reps for time of:
STOH 50/35kg
Box jump overs / Step overs
Hang Clean 50/35kg

At 10:00
9-15-21 reps for time of:
HSPU / Push ups / Kneeling push-ups
Front squats 50/35kg
Wb

Time cap = 8 minutes for each
#wodcrossfitväxjö ...

Måndag 4/19

Weightlifting:
Strict Press
5-4-3-2-1-1-1..
Find todays heavy 1 RM

WOD:
12 min AMRAP:
3-6-9-... TTB / Sit-ups
2-4-6-... Burpees over bar (lateral)
1-2-3-... Power cleans 70/50kg | 60/40kg

#wodcrossfitväxjö ...

Team Söndag

Cash in
100 Wb
Emom 3 synk Burpees

10 Rounds ( you go i go )
5 Thrusters
3 Burpees
2 Push ups on bar

10 Rounds ( you go i go )
3 Power Snatch
3 Hang Squat Snatch
3 Ohs

2 Rounds ( Share anyhow )
40 Db Box step over
40 Devilpress ( One arm )
40 Db Cluster
40 Db Oh Lunges

Cash out
100 Wb
E20 reps 3 synk Burpees

50/35kg
22,5/15kg

Time cap 45 min
#wodcrossfitväxjö ...

Onsdag 29/9

Weightlifting / Strength:

1 Power Clean + 1 Hang squat Clean + 2 Front squat + 1 Split Jerk
Build upp to 1RM

Wod

5 Devilpress 2x 22,5/15kg
10 HSPU / Piked
15 Pullups / Banded
20 Front squat 50/35kg
45 DU / 120 SU
400m Run
45 DU / 120 SU
20 Front squat 50/35kg
15 Pullups / Banded
10 HSPU / Piked
5 Devilpress 2x 22,5/15kg

Time cap
16min
#wodcrossfitväxjö ...

Tisdag 28/9

Strength

Reverse Lunges
5x6

Increase weight every set ( 3L-3R )

Wod
12 Rounds
8 Wb
6 Burpees
2 Wallclimb

Time cap 18min
#wodcrossfitväxjö ...