WOD of the week

Week 26!

CROSSFIT

MONDAY

A.) Snatch

5 Rounds (Starting On every 3 min):

3 sets of:

1 Power Snatch

1 Squat Snatch

1 Overheadsquat

 

*Aim to TNG lift on all reps

 

B.) 12 min AMRAP

10 KB Swing (Full, 24/16)

5 TTB

 

*Add 10 reps to swing, 5 reps to TTBs every new round

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TUESDAY

A) Backsquat

16-14-12-10-8

*first set at 50%, then add as technique allows

 

B) 12 min AMRAP

9 Pullups

15 DB-snatches (alternating, 22,5/15)

20 Double unders

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WEDNESDAY

A.) Benchpress

16-14-12-10-8

*first set at 50%, then add as technique allows


B) 3 ROUNDS FOR TIME:

25 Kcal Row

20 Pushups

15 Box Jumps

10 HSPU

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THURSDAY (TEAM)

A.) Deadlifts
(Alternating 1 sumo/1 Conventional)

16-14-12-10-8

*first set at 50%, then add as technique allows

 

B.) 3 Rounds for reps (in teams of 2)

a1: Run 400 m

a2: AMAP Wallball

then:

a2: Run 400 m

a1: AMAP Wallball

 

*Score is total Wallballs

 

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FRIDAY

A.) 5 Rounds
(Starting On every 3 min):

3 sets of:

1 Power Clean

1 Squat Clean

1 FrontSquat

1 STOH

 

*TNG lift on all reps

 

B) 5 RFT

10 kcal Assaultbike

20 V-ups

 

SATURDAY 

A.) STRENGTH

A) Max Test: Strict HSPU

B) Max Test: Strict TTB

C) Max Test: Kipped HSPU

D) Max Test: Kipped TTB HSPU

 

B.) METCON
6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

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SUNDAY 

 

A. FOR TIME

In teams of 3, with only 2 athletes working at a time:

99 Thrusters (50/35)

99 Pull-ups

99 Pushups

99 Box Jumps 30/24

99 Wall Walks

99 Hang Clean (50/35)

99 KBS (Full, 24/16)

Powerlifting

MONDAY

A.) BENCHPRESS
*A-table, 10 reps
B.) SQUAT (PAUSED)
*A-table, 6 reps

 

TUESDAY

A.) DEADLIFT (PREFERED STYLE)
*A-table, 6 reps
B.) FRONTSQUAT
*A-table, 6 reps

WEDNESDAY

 A.) Strictpress
A-table, 6 reps
 B.) Benchpress (narrow grip)
A-table, 6 reps 
 
C.) Pullups Or Curls
5 sets of 5-10  Reps

THURSDAY

A.) Squat
A-table, 10 reps 
B.) Deadlift (Non-Prefered Style)
A-table, 6 reps 

Gymnastics

TUESDAY

A) Warmup: Freestanding Handstand/ HSW
~10 min
B) Negative HSPU
5 reps negative, tempo- HSPU
Tempo: 4 seconds down
*Kick upp to Handstand to wall, then decend in 4 controlled seconds to headstand, repeat!
Scale up: Deficit/Parallettes
Scale down: not as slow tempo/Box/Pike/KBpress
+ 20 seconds L-sit between each set
 
C) 5 Rounds:
 
6 Ring Muscleups/ Baby MU
8 HSPU
10 T2B
12 Pistols
*3 Burpees in between each set

WEDNESDAY

A) Warmup: Pullup/C2B/Butterfly practice
EMOM 9 min:
  1. 5 kipping pullups
  2. 5 kipping C2B
  3. 5 butterfly pullups
B) Strict Tempo Pullups
6 reps @1331 = 
(for every rep)
 
+20 seconds of Hollow Holds
rest 2 min between sets
 
x5 set
C.) Teams of 2: 
AMRAP 14 min,
 
10 Ring MU / 20 kipping chest-to-rings
15 synch burpees
20 HSPU
30 alternating medboll situps
 
*10 m HSW between each excercise 
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