WOD of the week

Week 17!

CROSSFIT

MONDAY

—NO CLASS—
A.) "CrossFit Total"
Front squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
-3 attempts at a single per lift
-Score is total kgs

TUESDAY

a.) Snatch (squat)
Build up to 1 RM
b.) 3 RFT
10 Snatches (60/45)
15 Pullups
20 Kcal Row

WEDNESDAY 

a.) Benchpress
-1 RM!
b.) For Time (In teams of 2)
100 kcal Asshole Bike (switch every 10 kcal)
100 Pushups (Switch every 10 reps)
50 Burpee Boxjumps (alternating)

THURSDAY

A.) Backsquat
-1 RM!
B.) Karen
150 Wallballs (9/6)

FRIDAY

A.) Clean & Jerk
Build up to 1 RM
B.) 3 RFT
10 Clean and Jerks (60/45)
15 TTB
20 Double Unders

SATURDAY

A.) HSPU & HS-walk
Practise for 15 min
B.) 3 Rounds of:
2 min dumbbell overhead lunge
2 min dumbbell box step-ups
2 min strict handstand push-ups
2 min handstand walk
2 min Rest

Men: 22 kg dumbbell 
Women: 15 kg dumbbell

______________________________

SUNDAY

A.) 20 min AMRAP
5 Pullups
10 Pushups
15 Squats
* At the start of every minute do:
1 Deadlift (120/80)
1 Sumo Deadlift (120/80)

Powerlifting

MONDAY

 A.) Benchpress
1 RM
 B.) Squat 
1 RM

TUESDAY

 A.) Deadlift
1 RM

B.) Front Squat (Paused) 
1 RM

WEDNESDAY

 A.) Press
1 RM
 A.) BenchPress (narrow)
1 RM
C.) Pullups or/and Curls
1 RM

THURSDAY

 A.) Benchpress (paused)
1 RM
 A.) Deadlift (Non-prefered style
1 RM

Gymnastics

TUESDAY

A) 30 min Skillwork: Bar Muscleups
Going through kip, transitioning, press, flow and progressions.
Technique drills
  1. Chest to bar
  2. Chin over bar
  3. Hips to bar
  4. Situp in midair - shoulders over bar
  5. Press from dip
B) In teams of 2 - AMRAP 12 min;
10 Bar muscle ups
20 Burpee boxjumps (alternating)
80 DU´s
Split work evenly between partners (and if needed - scale muscleups to for example jumping muscleups or chest-to-bar pullups)


Wednesday
A) 15 min Skillwork: Handstand Walk
Goal: walk 10 m unbroken
Focus on: Finding balance, keeping active shoulders and your midline tight - brace the abs!
B) Handstand holds
60 sec hold
90 sec rest
x3 rounds
total time: 11 min
C.) In teams of 2: 
2 Rounds For time,
10 Synced burpees
10 m HSW
30 Pullups
10 m HSW
30 Medboll situps alternating
10 m HSW
Split work evenly
Scaling options: HSW - Wheelbarrow walk
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