WOD of the week

Week 34!

CROSSFIT

MONDAY

Back Squat

12-10-8-6-4-2

*Do first set at about 60% of 1 RM, add every round

 

 

 12 min AMRAP

20 KB Snatches (24/16, Alternating)
20 KB OH-lunges (24/16)
20 KB-Russian Twist

 

 

TUESDAY

Hang Power Clean

5,5,5,3,3,3,2,2,2

*add weight each round as technique allows

 

 

4 Rounds For Time

12 TTB
12 Thruster (43/30)
400 m Run

WEDNESDAY

Deadlift

12-10-8-6-4-2

*Do first set at about 60% of 1 RM, add every round

*Do 1 set of wa

 

16 min AMRAP

 

10 Pullups
20 Boxjumps
30 KB-Swing
400 m Row

THURSDAY (TEAM

 

Benchpress

12-10-8-6-4-2

 

*Do first set at about 60% of 1 RM, add every round

12 min AMRAP 
3 HSPU
6 kb-thruster (20/12, 3/side, single kb)

6 HSPU
12 6 kb-thruster (20/12, 6/side, single kb)

9 HSPU
18 kb-thruster (20/12, 9/side, single kb)

* keep adding 3 HSPU and 6 single kb-thrusters each round

 

 

 

FRIDAY (Team)

10 rounds (for Quality, kgs and cm)

In teams of 2, take turns completing 1 rounds of:

2x Squat Snatches

5x Boxjumps

 

*add kg to Snatch and height to box jumps each round as technique allows.

Metcon

In teams of 2, 10 rounds for max reps of:

A1: 30 seconds of burpee-Pullup
A2:  30 seconds of burpees-Pullup
A1: 30 seconds of KB-GTOH (32/24) 
A2:  30 seconds of KB-GTOH (32/24) 

SATURDAY

 

5 rounds for time:

10 burpees

20 airsquat

30 cal bike

40 cal row

50 DU

Cap @ 40 min

 

Credits to Coach Andy<3 

SUNDAY

Strength

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

12 min AMRAP
400 m Run
15 Clean (60/45)

POWERLIFTING

MONDAY

A.) BENCHPRESS
*B-table, 5 reps

B.) SQUAT (PAUSED)
*B-table, 5 reps

TUESDAY

A.) DEADLIFT (PREFERED STYLE)
*B-table, 3 reps

B.) FRONTSQUAT
*B-table, 3 reps

WEDNESDAY

 A.) Strictpress
B-table, 5 reps
 B.) Benchpress (narrow grip)
B-table, 5 reps 
 
C.) Pullups Or Curls
5 sets of 5-10  Reps

THURSDAY

A.) Squat
B-table, 5 reps 
B.) Deadlift (Non-Prefered Style)
B-table, 3 reps 

GYMNASTICS

TUESDAY

A) Warmup, 3 rounds of:
10 Scapula protractions (in plank)
10 Arch rocks
10 Scap. pr. (in ring support)
10 Hollow rocks
10 Scap. pr. (in hang)
*Prepare shoulders and core
B) Strength, 3 rounds for quality
Max rep strict pullups with 5 seconds pause in top 
Max rep pushups with 5 sec tempo down, 5 sec pause in bottom
Max seconds in L-sit from support on box/parallettes
Rest 2 min between rounds.
 
*Goal: Work on good positions and time under tension aka. SLOW repetitions
C.) In Teams of 2, complete 3 rounds of:
buy-in: 100 DU
10 Wallclimbs
20 Burpee boxjumps (alterating)
20 HSPU / or 30 HRPU
40 V-situps
buy-out: 40 m HSW
Timecap: 15 min
*Split workload evenly

 

WEDNESDAY

A) Warmup, 3 rounds of:
10 Scapula protractions (in plank)
10 Arch rocks
10 Scap. pr. (in ring support)
10 Hollow rocks
10 Scap. pr. (in hang)
 
*Prepare shoulders and core
B) Bar-Muscleup
15-20 min skilltraining
*Scale options: Banded, jumping, low bar
C.) AMRAP 8 min:
1 Bar MU
5 T2B
10 cal AB
*Add 1 rep each new round
Rest 2 min, then
C.) AMRAP 8 min:
5 HSPU / or 7 Pike-pushups /or 10 HRPU
7 Pullups
9 Burpees
 
*Add 1 rep each new round
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