Æfing dagsins

19.07.2019
CrossFit
Metcon
A. AMRAP 30 min @your best technical effort
10 Burpees
15 Strict WallBall Press 9/6 kg
20 WallBalls (same weight)
25 Russian KB swings @ca. 32/24kg
30 Alt BW Forward Lunges
35 Sit-ups
40 Double-unders / 80 Single-unders
3 Run around the house
40 Double-unders / 80 Single-unders
35 Leg lifts on floor
30 Alt BW Reverse lunges
25 Alt DB Snatch @ca. 20/14kg
20 WallBalls
15 Push-ups
GrandaFit
Metcon
A. E2.5M x 4 Sets
15 Dbl DB Bench Press
15 Dbl KB Bent Over Row
B. 3x6 min AMRAP with 2 min rest btw
B1.
- 6x Dbl KB Push Press
- 20x Bicycle Crunches
- 6x Pull Ups

B2.
- 6/6x Slow and Controlled Box Step Ups
- 20x Free Bird
- 6/6x 1 KB Overhead Bulgarian Squat

B3.
- 6x Rope Pull Ups
- 20sec Hollow Hold
- 6x Goblet Squat

 

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Æfingin á morgun er:
 

CrossFit
Metcon
A. AMRAP 26 min - In Teams of two, Change the reps up like you want
600m Run together
60 Hang Power Snatch @ca. 43/30kg
1 Buddy Carry around the house
60 Shoulder to overhead @same weight
1 Buddy Carry around the house
600m Run together
60 Squat Cleans @same weight
1 Buddy Carry around the house
60 One ring (sup) ring row
1 Buddy Carry around the house
GrandaFit
Metcon
Tabata - 20sec ON/10sec OFF * 8
1. Row (All Out) - Row ( Active Rest)
2. Bent Over Row with Plate - Overhead Lunges with Plate
3. Side Core Hang - Wall Balls
4. Shuttle Runs - Rest
5. Core (Ab's - Back)
6. Rubber Band Chest Flyes L/R
7. Straight Punches - Hold
 

Skrá mig á æfingu: WodifyWodify