WOD Eldri WOD

24.08.2016
Sore Today --- Strong Tomorrow !!!
Weightlifting
A: Clean and Jerk (15x 1 Clean & Jerk )
EMOM 15 mínútur

Flæði:
- 1 lyfta á mín í 15 mín
- Byrjaðu í 60-65% af 1RM
- Þyngdu að loknum þrem lyftum ef vel gengur, Þyngdu aðeins ef vel gengur
- Síðustu þrjár mínúturnar máttu þyngja á hverri mínútu ef vel gengur

Tæknilegir feilar ógilda lyftur:
- Að stíga út úr lendingu í Clean-i
- Að stíga út úr lendingu í Jerk-i
- Að pressa út í Jerk-i

Skráðu mestu þyngd í skor
B: Clean Pull (3x 3 Clean High Pull @90+ % af 1RM)
Þú hefur 5 mínútur til að gera þrjá Þrista í Clean High Pull

Þyngdin miðast við 90+% af 1RM Clean

Þú mátt þyngja milli setta ef vel gengur með lyfturnar

Lyfturnar eru ekki Tn´G heldur Rn´G

Skráðu mestu þyngd í skor
Strength
Back Squat (3RM Back Squat )
Flæði:
- Þú hefur 10 mín til að vinna þig upp í þungan Þrist í Back Squat

Skráðu þyngd í skor
MWOD
Nudda læri og rass, mjóbak, brjóstbak og síður á rúllu
Dúfa 90/90s
Spígat 90/90/90s

kids

                      Krakka-CrossFit
            grunnnámskeið byrjar 7. ágúst

 

WOD

AMRAP á 20 mínútum

 

4x 250m Róður 

30x
(1 Hang Squat Snatch 60/40 kg
+2 Burpees) 

60 Buddy Deck Squat 24/16 kg
30x
(1 Hang Squat Clean 60/40 kg
+2 Burpees) 

 

Skráðu skor

2 í liði, vinna til skiptis i Róðri

og öllum lyftum

10m í Róðri jafngilda 1 endurtekningu

 

MWOD
Vinna í veikleikum

Comments (11)

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    It's so great to see everyone brgiht and early Monday morning. I used to hate mornings, ESPECIALLY Monday mornings. Now I can't wait to get here and see what awesomeness is going to show up too. Breakfast Club was so much fun today. Thank you all for making my day! And have you seen the mountains this morning!?!
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    Subbed 15 pull ups per round for jumping did no jump bpeuers to rest my busted foot: 14:03. Then rowed 5,000m in 23:03 (57 sec PR from last week!) and watched my power curve on every stroke.