WOD Eldri WOD

11.02.2016
"CrossFit is a way of life.
You eat well,
You train hard,
You push yourself.
It teaches you so much
about yourself"
- Ben Smith
Weightlifting
Back Squat (3x 5 Back Squat )
Þú hefur 10 mínútur til að vinna þig
upp í þunga fimmu í Back Squat og
gera þrjú sett þar

Stefndu á nýtt PR - mundu bjölluna

Skráðu þyngd í skor
Metcon
Metcon (AMRAP - Reps)
AMRAP 10 mínútur

10 Thrusters 40/30 kg
10 Kassahopp yfir 60/50 cm
15 Thrusters 50/35 kg
15 Kassahopp yfir 60/50 cm
20 Thrusters 60/40 kg
20 Kassahopp yfir 60/50 cm
Max Reps Thrusters 70/45 kg
Skalaðu eftir þörfum til að viðhalda
góðri tækni og hámarks intensity

Þyngdu stöngina milli setta og
miðaðu byrjunarþyngdina út frá
lokaþyngdinni

KK þyngja um 5-10 kg
KVK þyngja um 2.5-5 kg

Skor er fjöldi endurtekninga

10+10 = 20
20+15+15 = 50
50+20+20 = 90
+ Max Reps með síðustu þyngdina

Skráðu fjölda í skor og skölun í comment
MWOD
Spígat (standandi eða sitjandi) 3 mín
Liggjandi hliðarlega 3 mín (90/90)

geiri

             Geiri Bjarna í Wall Balls

 

Front Squat

2 RM

Skráðu þyngd

 

Bónus-WOD

5 umferðir

á tveggja mínútu fresti

100 m hlaup

15 hnébeygjur

100 m hlaup

Skrá tíma 

 

MWOD

Iljar og kálfar

Comments (7)

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    I could see that this would be a killer so I was rlealy glad that I had a parnter to share the suffering with today!My friend Kristy and I teamed up. We had to sub pushups though because her bar was down.We completed 1 round+50+100+80 wallballs.(we used a 12lb ball, 10lb plat
    I could see that this would be a killer so I was rlealy glad that I had a parnter to share the suffering with today!My friend Kristy and I teamed up. We had to sub pushups though because her bar was down.We completed 1 round+50+100+80 wallballs.(we used a 12lb ball, 10lb plat
    I could see that this would be a killer so I was rlealy glad that I had a parnter to share the suffering with today!My friend Kristy and I teamed up. We had to sub pushups though because her bar was down.We completed 1 round+50+100+80 wallballs.(we used a 12lb ball, 10lb plat