Æfing dagsins
22.04.2018
Grandi101
Metcon
A. Alt E90s x 21 sets (7 rounds)
A1. 15m Slow and controlled Monster Walk + 15m Burpee Broad Jumps
A2. 8-12 Slow and controlled "one ring" ring row (supinated grip) + 5/5 Dual KB Rack Tall Kneeling To Standing
A3. 8-12 Slow and controlled DB Bench press + 16-20 Bench jump overs with hand on bench
A1. 15m Slow and controlled Monster Walk + 15m Burpee Broad Jumps
A2. 8-12 Slow and controlled "one ring" ring row (supinated grip) + 5/5 Dual KB Rack Tall Kneeling To Standing
A3. 8-12 Slow and controlled DB Bench press + 16-20 Bench jump overs with hand on bench
Skrá mig á æfingu:
WodifyWodifyÆfingin á morgun er:
CrossFit
Metcon
A. E2M x 4 sets
4-3-2-1 reps Back Squat @Medium heavy weight and build up after each set
+ 6-8 Ring Face Pull @controlled tempo (should be rather light)
B. For Time @best technical effort:
Run 1 round around the house
50 Wall Balls 9/6kg to 3.05m
30 Pull-ups (anyhow)
10 Power Clean and Jerk @ca. 50% 1RM PC
Run 2 rounds
40 Wall Balls
25 Toes to bar
9 Power Clean and Jerk
Run 3 rounds
30 Wall Balls
20 Slam ball toss over shoulder 10-20kg
8 Power Clean and Jerk
Time Cap: 18 min
4-3-2-1 reps Back Squat @Medium heavy weight and build up after each set
+ 6-8 Ring Face Pull @controlled tempo (should be rather light)
B. For Time @best technical effort:
Run 1 round around the house
50 Wall Balls 9/6kg to 3.05m
30 Pull-ups (anyhow)
10 Power Clean and Jerk @ca. 50% 1RM PC
Run 2 rounds
40 Wall Balls
25 Toes to bar
9 Power Clean and Jerk
Run 3 rounds
30 Wall Balls
20 Slam ball toss over shoulder 10-20kg
8 Power Clean and Jerk
Time Cap: 18 min
GrandaFit
Metcon
A. Alt EMOM x 15 min
1. 10x Slamball
2. 10x Weighted box step ups
3. 5x Heavy row L/R
B. AMRAP 15 min alt L/R
4 KB Clean
3 KB Push press
2 KB Push jerk
1 KB Snatch
10m KB Overhead carry
20 Sitouts
10m KB Overhead carry
1. 10x Slamball
2. 10x Weighted box step ups
3. 5x Heavy row L/R
B. AMRAP 15 min alt L/R
4 KB Clean
3 KB Push press
2 KB Push jerk
1 KB Snatch
10m KB Overhead carry
20 Sitouts
10m KB Overhead carry
TÆKNITÍMI
Metcon
Strict Pull-ups - Beat swing - Kipping pull-ups
Skrá mig á æfingu: WodifyWodify
