WOD Eldri WOD

27.07.2016
Games Þema 2016 - V2D3

Let´s go HEAVY !!!

WOD dagsins er Squat Clean Pyramid

Gangi þér vel
Metcon A
Flæði:
- Gefðu þér góðan tíma til að vinna þig upp í 80-90% af lokaþyngdinni í upphitun og veldu erfiðleikastig eftir lokaþyngdinni þinni !!!

Markmið:
- Tæknilega framúrskarandi lyftur
- Stefndu á að fara þyngra en þú er vanur/vön

Fókus:
- Góð uppsetning í öllum lyftum
- Veldu réttan hraða sem gerir þér kleift að halda stöðugt áfram

Líf og Fjör
Rx+: Metcon (Time)
Á tíma - 11 mín þak

10 Squat Clean 110/75 kg
8 Squat Clean 120/82.5 kg
6 Squat Clean 130/87.5 kg
4 Squat Clean 140/92.5 kg
2 Squat Clean 147.5/97.5 kg
Skráðu tíma í skor
Rx: Metcon (Time)
Á tíma - 11 mín þak

10 Squat Clean 65/52.5
8 Squat Clean 75/57.5 kg
6 Squat Clean 85/62.5 kg
4 Squat Clean 95/67.5 kg
2 Squat Clean 105/72.5 kg
Skráðu tíma í skor
Sc1: Metcon (Time)
Á tíma - 11 mín þak

10 Squat Clean 55/37.5 kg
8 Squat Clean 62.5/42.5 kg
6 Squat Clean 67.5/47.5 kg
4 Squat Clean 72.5/52.5 kg
2 Squat Clean 80/57.5kg
Skráðu tíma í skor
Sc2: Metcon (Time)
Á tíma - 11 mín þak

10 Squat Clean 40/20 kg
8 Squat Clean 45/25 kg
6 Squat Clean 50/30 kg
4 Squat Clean 55/35 kg
2 Squat Clean 60/40 kg
Skráðu tíma í skor
MWOD
Nudda kálfa og læri á rúllu
Sófateygja
Spígat
Kálfateygja

mariageirisvanur

María Geiri og Svanur hluti af mörgum

Ofurhetjum CrossFit Reykjavíkur

í Masters-flokki

 

WOD dagsins felur í sér æfingarnar í komandi BC-keppni EAS Þrekmótaraðarinnar. Æfingarnar sem við tökum fyrir í dag eru úr einstaklingshluta keppninnnar og eru sem hér segir

 

WOD

 

Á tíma

 

800m Hlaup

25m Dekkjadráttur (bakka)

30 Deck Squats / 30 Uppsetur

25m Dekkjadráttur (bakka)

30 hallandi Armbeygjur / 30 Uppstig 50 cm

25m Dekkjadráttur (bakka)

30 Kb´Sveiflur 32/24 kg / 30 Kb´Hringir 32/24 kg

25m Dekkjadráttur (bakka)

30 Ugluhopp / 30 Axlaflug

100m Dekkjadráttur (áfram)

 

Skráðu tíma

 

MWOD

Vinna í veikleikum

 

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