WOD Eldri WOD

28.06.2016
Til hamingju
Til hamingju
Til hamingju Ísland

Koma svo CrossFittarar
Koma svo Íslendingar

Höldum áfram að trúa og
þá er allt mögulegt

Til hamingju Ísland
Weightlifting
Metcon (Weight)
7x EMOM - á hverjum 90 sek

3 Power Clean +1s í lendingu
2 Hang Squat Clean
1 Split Jerk

@70-80% af 1RM
Skor er mesta þyngd í Flækjunni (complex) hér að ofan

Fókus á tæknilega framúrskarandi lyftur frekar en þyngd

Tæknilegir feilar ógilda lyftur
- 1 sterk sek í pásu í lendingu í PCL
- Bannað að stíga út úr lendingu í PCL og HSCL
- Bannað að stíga út úr lendingu í Jerk
- Bannað að pressa út í Jerk

Þyngdu á milli setta ef þú treystir þér til

Skráðu þyngd í skor
Endurance
Rx : Metcon (Time)
5 umferðir - 12 mín þak

300m Róður - hvíld 1:1
Skráðu tíma í skor
Sc1: Metcon (Time)
4 umferðir - 12 mín þak

300m Róður - hvíld 1:1
Sc1:
- Færri umferðir, 4

Skráðu tíma í skor
Sc2: Metcon (Time)
3 umferðir - 12 mín þak

300m Róður - hvíld 1:1
Sc2:
- Færri umferðir, 3

Skráðu tíma í skor
MWOD
Nudda Kálfa og læri á rúllu
Sófateygja 90/90s
Kálfateygja 90/90s

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