WOD Eldri WOD

24.05.2016
There are no excuses
Just choices

Veldu jákvætt hugarfar sem styrkir persónu þína
Veldu fæðu sem bætir heilsu þína
Veldu hreyfingu sem eykur styrk þinn og þol
Veldu félagsskap sem hvetur þig áfram
Veldu ómælda hamingju og lífsgæði með heilbrigða sál í hraustum líkama
Weightlifting
Clean Complex (1RM Clean Complex)
Þú hefur 12 mínútur til að vinna þig upp í 1RM í eftirfarandi complex (flækju)

1 Clean Pull
1 Squat Clean
1 Front Squat +3s pása
1 Push Press
1 Split Jerk

Flæði:
- Bannað sleppa stönginni
- Max 3 sek í gólfi á milli Clean Pull og Squat Clean
- Þú mátt hvíla með stöngina á líkamanum hvenær sem er

Skráðu þyngd í skor
Metcon
Metcon (AMRAP - Reps)
AMRAP 8 mín

3-6-9-... Réttstöðulyftur
2-4-6-... Hang Power Clean
1-2-3-... Front Squat
Rx:
- 50/35 kg
Sc1:
- 40/30 kg
Sc2:
-30/25 kg

Skor:
3-2-1 = 6
6-4-2 - 12+6 = 18
9-6-3 - 18+18 = 36

formúla til að reikna skor er
númer á kláraðri umferð x 6
+ endurtekningar í ókláraðri umfer = skor

Skráðu fjölda endurtekninga í skor
MWOD
Nudda læri, rassvöðva og mjaðmir á bolta og/eða rúllu
Liggjandi hliðarlega 90/90s
Saddle Pose 2-3m
Spígat 2-3m

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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