WOD
Mánudagur 11. nóvember
20.5 Box 7 Mini Open
For time - Frjálsar Skiptingar
80 Cal Row
120 Wall ball shots
Time cap: 15 min.
Föstudagur 8. nóvember
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.
Time cap: 20 min.
Fimmtudagur 7. nóvember
EMOM 10
40 Double Under
15 Sit Ups
Deadlift
On the 3:00 x 4 Set
5 rep
AMRAP 7
5 Deadlift 100/70 Kg
5 Strict Hand Stand Push Up
10 Pike Push Up
Miðvikudagur 6. nóvember
Partner - AMRAP 20
2 Rounds
20 Front Squat 50/35 Kg
20 Toes To Bar
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20 Push Ups
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2 Rounds
30 Wall Ball
30 Cal Row
Þriðjudagur 5. nóvember
Snatch Pull
On the 2:00 x 4 Set
5 Reps - 90-100%
Power Snatch
W/ 4 sec pause above knee
On the 2:00 x 4 Set
5 Reps
AMRAP 12 Min
8 DB Hang Power Snatch 22,5/15 Kg
8/6 Cal Assault Bike/Ski
8 DB Deadlift 22,5/15 Kg
8 Burpees
Mánudagur 4. nóvember
Box 7 Mini Open 20.4
For time:
30 Box jumps/Step ups
15 clean and jerks 30/20 Kg
30 Box jumps/Step ups
15 clean and jerks 35/25 Kg
30 Box jumps/Step ups
10 clean and jerks 40/30 Kg
30 Medicine-ball step-ups, 20/14 lb.
10 clean and jerks 50/35 Kg
30 Medicine-ball step-ups, 20/14 lb.
5 clean and jerks 60/40 Kg
30 Medicine-ball step-ups, 20/14 lb.
5 clean and jerks 70/45 Kg
Time cap: 20 minutes
Laugardagur 2. nóvember
Partner AMRAP 25
20 (10/10) Cal Assault Bike
20 (10/10) Shoulder to overhead 20/15 Kg
20 (10/10) Air Squat
20 (10/10) Russian KB Swing
20 (10/10) Sit Ups
20 (10/10) Lunges
Fimmtudagur 31. október
EMOM 20
12/9 Cal Bike
12/9 Cal Row
12/9 Cal Ski
Rest
Squat Clean
Build to heavy Single for the day
Miðvikudagur 30. október
Partner AMRAP 15
8 DB Power Snatch 22,5/15 Kg
25' Plate Over Head Walking Lunge 20/10 Kg
8 Box Jump
25' Plate Over Head Walking Lunge 20/10 Kg
Einn partner klárar heilt round
Svo gerir næsti
Þriðjudagur 29. október
Front Squat
On the 3:00 x 5 Set
5 Rep @80%
Conditioning
3 Rounds:
10 Front Squats (50/35)
15 Chest to Bar Pull-Ups
50 Double-Unders
Time Cap: 12 Min
Mánudagur 28. október
Box 7 Mini Open 20.3
For time:
21 deadlifts 60/35 Kg
21 Shoulder to overhead 35/20 Kg
15 deadlifts 60/35 Kg
15 Shoulder to overhead 35/20 Kg
9 deadlifts 60/35 Kg
9 Shoulder to overhead 35/20 Kg
21 deadlifts 80/55 Kg
50' Bear Walk
15 deadlifts 80/55 Kg
50' Bear Walk
9 deadlifts 80/55 Kg
50' Bear Walk
Time cap: 9 min.
Fimmtudagur 24. október
Partner AMRAP 20
40 DB Hang Clean & Jerk 22,5/15 Kg
40 Wall Ball
40 Deadlift 50/35 Kg
40 KB Swing 28/20 Kg
Miðvikudagur 23. október
RX
EMOM 7
3 Hang Power Clean (50/30)
Max Kipping Hand Stand Push Up
Conditioning
3 x AMRAP 4, resting 4:00 between:
20/15 Calorie Row/15/10 Calorie Bike
15 Power Cleans
15 Box Jump Over
Round 1 - (60/45)
Round 2 - (50/35)
Round 3 - (40/25)
Sc
EMOM 7
3 Hang Power Clean (50/30)
Max Shoulder To Overhead
Conditioning
3 x AMRAP 4, resting 4:00 between:
20/15 Calorie Row/15/10 Calorie Bike
15 Power Cleans
15 Box Jump Over
RX (40/25)
Sc(35/20)
Þriðjudagur 22. október
Snatch Tækni A
On the 2:00 x 3 Sets:
3 Snatch Drops
2 Snatch Balances
Snatch Tækni B
On the 1:30 x 5 Sets:
2 Snatch Balances
21-15-9:
Squat Snatch 42,5/30 Kg
Burpees Over Bar
Time Cap 10 Min
Then
Build to hevay Single Snatch
Mánudagur 21. október
Box 7 Mini Open 20.2
AMRAP 20
4 Thrusters 20/15 Kg
6 Haning Knee Raises
24 Single Under
Föstudagur 18. október
Crossfit Games Open Workout 20.2
AMRAP 20
4 Dumbell Thrusters
6 Toes To Bars
24 Double Under
Rx: 22,5/15 Kg
Sc: 15/10 Kg
Fimmtudagur 17. október
Tækni æfing:
Pull Up
Chest To Bar
Toe To Bar
Muscle Up
Partner AMRAP 20
40 Push Press 20/15 Kg
40/30 Cal Row
20 Syncro Sit Ups
40 Thruster 20/15 Kg
Miðvikudagur 16. október
Every 3 Minutes
Back Squat
3 set 5 Rep 80% af 1 RM
Front Squat
3 Set 1-2 Rep Sama þyngd
EMOM 5
2 Power Clean
1 Squat Clean
1 Push Jerk
Velja krefjandi þyngd
Ca 70% af 1 RM Clean
Þriðjudagur 15. október
AMRAP 4
15 Wall Ball
50 Double Under
4 Min Rest
AMRAP 4
16 DB Snatch 22,5/15 Kg
20 Box Jump Over
4 Min Rest
AMRAP 4
20 Russian KB Swing 32/24 Kg
15/11 Cal Assault Bike
Föstudagur - Mánudagur
10 rounds for time of:
8 Ground To Overheads, 42,5/30 Kg
10 Bar Facing Burpees
Time cap: 15 minutes
Skalað
Snatch: þyngdir: 30/20 Kg
Burpees: Má stíga yfir stöng
Fimmtudagur 10. Október
EMOM 24 Min
12/10 Cal Row x 6
12/10 Cal Ski x 6
10/8 Cal Bike x 6
10 Burpees x 6
Velja sér eitt "Skill" og æfa
Miðvikudagur 9. október
10-15 Min
Æfa Handstöðu göngu
18.4 Létt
For time:
21 deadlifts 80/55 Kg
12 handstand push-ups
15 deadlifts 80/55 Kg
9 handstand push-ups
9 deadlifts 80/55 Kg
6 handstand push-ups
21 deadlifts 100/70 Kg
15m handstand walk
15 deadlifts 100/70 Kg
15m handstand walk
9 deadlifts 100/70 Kg
15m handstand walk
Time cap: 10 min.
Þriðjudagur 8. október
Split Jerk
Build to heavy single
AMRAP 15 Min
10 Push Jerk 55/35 Kg
10 Box Jump
10 DB Power Clean 22,5/15 Kg
10 T2B