Æfing dagsins

18.07.2018
CrossFit
Metcon
A. E3M x 3 sets
5 Low Bar Squat @80% of desired 1RM
B. 5 Rounds for Time:
– Run 3 times around the house
– 15 Overhead Squats @ 30/20 kg
– 2 TGU each arm AHAFA
– 10 Lateral burpees over bar
Rest 3 minutes between each round
Time Cap: 35 minutes
GrandaFit
Metcon
A. E2M x 5 sets
4-6 Really heavy Double FR KB Squat @controlled tempo +
3-5 Explosive box jumps, lend in power position
B. Alt E90s x 12 sets (4 each)
B1. 18-25 Wall Balls 9/6kg
B2. 18-25 Box Jumps 60/50cm step down
B3. 1 min Row (anyhow)

 

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Æfingin á morgun er:
 

CrossFit
Metcon
A. Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Hang Power Clean + Push Press + Barbell Thruster
– Tech focus
– Keep loads light to moderate across (no higher than 60% of C&J 1RM)
B. AMRAP 10
– 15/12 Calories of Rowing
– 12 Alternating Reverse Goblet Lunges
– 20 Abmat Sit-Ups
– 6 Single-Arm Kettlebell Shoulder to Overheads moderate load
C. Double Kettlebell Front-Racked Squat (3311 tempo)
– 3 sets of 6 reps
Rest 90 seconds between sets

– Position focus
GrandaFit
Metcon
A. AMRAP 34 min @70-80% effort
Run 3 rounds around the house
15 Russian KB swings @ca. 32/24kg
10/10 Stride stand DB/KB row @ca. 16/12kg
30 Steps BW Walking lunges
15 sec Hollow hold/Hollow rock
10 Strict Burpees
StrongFit
Metcon
 

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