WOD Eldri WOD

26.05.2016
Pain, is just weakness,
leaving the body
Weightlifting
Metcon (Weight)
EMOM 8 mín

1 Snatch Pull
1 Muscle Snatch
1 Power Snatch, 3s í lendingu
Leggðu áherslu á tæknilega framúrskarandi lyftur

Þyngdu/léttu eftir þörfum á milli setta

Skráðu þyngsta sett í skor
Strength
A: Back Squat (4x 3 Back Squat )
B: Bulgarian Split Squat (4x 8 Bulgarian Split Squat)
http://www.catalystathletics.com/exercise/173/Bulgarian-Split-Squat/
Þú hefur 16 mínútur til að klára
4x 3 Back Squat og
4x 8 Bulgarian Split Squat

Bulgarian Split Squat er þekkt æfing
í lyftingaheiminum sem aukaæfing (acessory exercise) sem styður við
almennar beygjuæfingar og eykur jafnvægi og styrk í ökklum, hnjám og mjöðmum.

Klára 8 rep á annan fótinn og svo hinn

Vertu hógvær í vali á þyngd í BSS
"Ég nota 50-60kg í 8 rep"
- Evert

Skráðu þyngd í skor
MWOD
Nudda Rotator Cuffs á bolta
1-3 umferðir, 10 rep
Wall Slides
Snjóenglar

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!?!
    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.