Æfing dagsins
19.03.2019
CrossFit
Metcon
A. E2M x 5 sets
5 Front Squat (first rep with 2 sec pause at bottom then 4 regular) @ca, 75-80% of 1RM FS
+ 5/5 SeeSaw KB Presses ;AHAFA
B. Alt EMOM x 16 min
B1. 3-5/3-5 Leaning Windmill ;AHAFA
B2. 12 Unbroken Thrusters ;AHAFA
B3. 8-12 Pull-ups (anyhow)
B4. 12-15 American KB Swings ;AHAFA
5 Front Squat (first rep with 2 sec pause at bottom then 4 regular) @ca, 75-80% of 1RM FS
+ 5/5 SeeSaw KB Presses ;AHAFA
B. Alt EMOM x 16 min
B1. 3-5/3-5 Leaning Windmill ;AHAFA
B2. 12 Unbroken Thrusters ;AHAFA
B3. 8-12 Pull-ups (anyhow)
B4. 12-15 American KB Swings ;AHAFA
GrandaFit
Metcon
A. E2M x5
5x Medium weight dbl. KB front rack tempo squat (35X1)
B Alt EMOM 10
5/5 Bulgarian Split Squat (bodyweight)
10 slow Y to W with light weight, toes to floor
C AMRAP 10 min
4 push-up on KB
10m dbl KB farmers walk
4 Low Box step over with dbl KB
10m dbl KB farmers walk
5x Medium weight dbl. KB front rack tempo squat (35X1)
B Alt EMOM 10
5/5 Bulgarian Split Squat (bodyweight)
10 slow Y to W with light weight, toes to floor
C AMRAP 10 min
4 push-up on KB
10m dbl KB farmers walk
4 Low Box step over with dbl KB
10m dbl KB farmers walk
StrongFit
Metcon
A. E3M x 3 sets
4-5 reps Back Squat (high or low) @80% 1RM
B. E3M x 3 sets
5 Front Squat @ca. 75% 1RM + 8/8 Single leg Romanian DL ;AHAFA
C. Alt EMOM x 9 min
C1. 15 KB Romanian DL ;AHAFA
C2. 12-16 Jumping Lunges
C3. 6-10 Strict Toes to bar
4-5 reps Back Squat (high or low) @80% 1RM
B. E3M x 3 sets
5 Front Squat @ca. 75% 1RM + 8/8 Single leg Romanian DL ;AHAFA
C. Alt EMOM x 9 min
C1. 15 KB Romanian DL ;AHAFA
C2. 12-16 Jumping Lunges
C3. 6-10 Strict Toes to bar
Skrá mig á æfingu:
WodifyWodifyÆfingin á morgun er:
CrossFit
Metcon
A. E90s x 5 sets @90% effort
6 Really heavy romanian deadlift + 6-8 Explosive Box Jumps
B. AMRAP 18 min @your best technical effort
5/5 One arm KB Snatch @ca. 24/16kg
15-20 sec Hanging L-sit
10 Goblet Squat @same weight as in KB snatch
5/5 One arm KB Push Jerk @same weight
30 Double-unders/45 Single-unders
6 Really heavy romanian deadlift + 6-8 Explosive Box Jumps
B. AMRAP 18 min @your best technical effort
5/5 One arm KB Snatch @ca. 24/16kg
15-20 sec Hanging L-sit
10 Goblet Squat @same weight as in KB snatch
5/5 One arm KB Push Jerk @same weight
30 Double-unders/45 Single-unders
GrandaFit
Metcon
A. Dbl. KB Deadlift. E2.5M x4
5x Heavy weight
10x Medium weight
15x Light weight
B. 6x30sec on each station. 12sec rest between rounds. 1 min rest between stations.
1. Single Leg Romanian Deadlift L/R
2. SU/DU vs. Soft Yoga Presses
3. Pistols (on floor/box/plates)
4. Russian Leg-Lifts vs. Reverse Hyper
5x Heavy weight
10x Medium weight
15x Light weight
B. 6x30sec on each station. 12sec rest between rounds. 1 min rest between stations.
1. Single Leg Romanian Deadlift L/R
2. SU/DU vs. Soft Yoga Presses
3. Pistols (on floor/box/plates)
4. Russian Leg-Lifts vs. Reverse Hyper
Skrá mig á æfingu: WodifyWodify
