WOD Eldri WOD

28.09.2016
"The Magic is in the Movements
The Art is in the Programming
The Science is in the Explanation
The Fun is in the Community"
- Coach Glassman
Metcon
Markmið:
- Tæknileg bestun við háan púls
- Óbrotin sett í æfingum
- Finndu þér tempó sem þú getur haldið
- Andaðu í takt við hreyfingarnar
- Undir 4 mín í öllum settum !!!

Fókus:
- Gæði hreyfinga
- Þú sparar orku og tíma með því að gera hreyfingarnar rétt
- Smooth is Fast
- Beint úr æfingu í hlaup - Hlaupa hratt - Beint í næstu æfingu - Hlaupa hratt

Flæði:
- 2 saman á stöng/stað
- Annar byrjar í A og hinn í B
Rx: Metcon (4 Rounds for time)
Á tíma - Þak 5 mín fyrir hverja lotu

A. 00:00-05:00
200m Hlaup
10 Power Snatch 50/35 kg
200m Hlaup
10 Power Snatch

- Pása 2 mín -

B. 07:00-12:00
15 HSPU
200m Hlaup
15 HSPU
200m Hlaup

- Pása 2 mín -

C. 14:00-19:00
200m Hlaup
10 Thrusters 50/35 kg
200m Hlaup
10 Thrusters

- Pása 2 mín -

D. 21:00-26:00
15 HSPU
200m Hlaup
15 HSPU
200m Hlaup
Skráðu tíma í hverri lotu í skor
Sc1: Metcon (4 Rounds for time)
Á tíma - Þak 5 mín fyrir hverja lotu

A. 00:00-05:00
150m Hlaup
8 Power Snatch 40/27.5 kg
150m Hlaup
8 Power Snatch

- Pása 2 mín -

B. 07:00-12:00
12 HSPU
150m Hlaup
12 HSPU
150m Hlaup

- Pása 2 mín -

C. 14:00-19:00
150m Hlaup
8 Thrusters 40/27.5 kg
150m Hlaup
8 Thrusters

- Pása 2 mín -

D. 21:00-26:00
12 HSPU
150m Hlaup
12 HSPU
150m Hlaup
Sc1:
- Færri rep, 8/12
- Styttri Hlaup, 150m
- Léttari stangir, 40/27.5 kg
- Upphækkun í HSPU ef þarf

Skráðu tíma í hverri lotu í skor
Sc2: Metcon (4 Rounds for time)
Á tíma - Þak 5 mín fyrir hverja lotu

A. 00:00-05:00
100m Hlaup
6 Power Snatch 40/27.5 kg
100m Hlaup
6 Power Snatch

- Pása 2 mín -

B. 07:00-12:00
9 HSPU eða HR-Armbeygjur
100m Hlaup
9 HSPU eða HR-Armbeygjur
100m Hlaup

- Pása 2 mín -

C. 14:00-19:00
100m Hlaup
6 Thrusters 40/27.5 kg
100m Hlaup
6 Thrusters

- Pása 2 mín -

D. 21:00-26:00
9 HSPU eða HR-Armbeygjur
100m Hlaup
9 HSPU eða HR-Armbeygjur
100m Hlaup
Sc2:
- Færri rep, 6/9
- Styttri Hlaup, 100m
- Léttari stangir, 30/20 kg
- Upphækkun í HSPU ef þarf eða HR-Armbeygjur í staðinn

Skráðu tíma í hverri lotu í skor
MWOD
Nudda efri Trappa með boltapriki
Nudda mið og neðri Trappa á bolta
Krjúpandi axlateygja 2-3m

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

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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!?!
    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!?!
    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.