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)

einarnumi

                   Einar Númi

WOD

5-5-5-5-5

Deadlift

 

1-1-1-1-1-1-1

Kassahopp

 

Skráðu

5RM DL og 1 RM KH

 

MWOD

Framanverðar axlir

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    I just hope whoeevr writes these keeps writing more!
    Just barely colepetmd 2 Rounds in the 18:00 time limit of:15 x Box Jumps (24'')12 x Push Press (115lbs)9 x Toes-2-BarThanks Marcus and Mike for hanging out with me during that very boring series sets/reps I limped my frustrated ass through. I especially appreciate you guys showing up early just to help me get my scores/reps validated and checked.
    Just barely colepetmd 2 Rounds in the 18:00 time limit of:15 x Box Jumps (24'')12 x Push Press (115lbs)9 x Toes-2-BarThanks Marcus and Mike for hanging out with me during that very boring series sets/reps I limped my frustrated ass through. I especially appreciate you guys showing up early just to help me get my scores/reps validated and checked.
    Just barely colepetmd 2 Rounds in the 18:00 time limit of:15 x Box Jumps (24'')12 x Push Press (115lbs)9 x Toes-2-BarThanks Marcus and Mike for hanging out with me during that very boring series sets/reps I limped my frustrated ass through. I especially appreciate you guys showing up early just to help me get my scores/reps validated and checked.