WOD Eldri WOD

02.07.2015
Mundu að öll WOD eru
á 30 mín fresti allan júlí
Weightlifting
A.1: Front Squat (3RM Front Squat )
A.2: Front Squat (3x 3 Front Squat @90% af A.1)
Þú hefur 12 mínútur til að vinna
þig upp á hámarksþyngd í þristum
og lækka svo þyngdina um 10%
og gera 3x 3 með þá þyngd
Skráðu þyngd í A.1 og A.2
Metcon
Metcon (AMRAP - Reps)
AMRAP 10 mín

40 Double Unders
20 Alternate Pistols
10 Hang Power Clean 50/35 kg
Skalaðu eftir þörfum
5-20 Double Unders eða max 30 sek/umf
Skráðu fjölda í skor og skölun í comment
MWOD
Nudda sköflungsvöðva
Teygja á sköflungsvöðvum
Dúfa

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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    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.