box jump

10. veebruar 2016

A) FOR QUALITY

  • 15 Minutes to find your 1 rep max Push Jerk
  • 5 Sets of 5 unbroken Push Jerks@ 60% of 1 rep max (rest on top)

B) WOD FOR TIME

  • 5 Rounds
  • 7 Strict HSPU
  • 14 Box Jump Overs

25. jaanuar 2016

A) STRENGTH

  • Deadlift
  • 15 Minutes to find your todays 3 rep max

B) PARTNER WOD

  • Teams of 2
  • Lift max kg in 6 Minutes
  • Rest 3 Minutes
  • Row max cal in 6 Minutes: you can can row only when yout teammate is  in plank position.

C) CORE

  • 3 Rounds
  • 2 Minutes Wall Sit
  • 20 Reverse Snowangels

15. jaanuar 2016

A) FOR QUALITY

  • Six sets of:
  • 1 Clean + 2 Push Jerks

B) WOD FOR REPS

  • 8 Minutes AMRAP
  • 7 Handstand Push Ups
  • 14 Box Jump Overs
  • 21 Sit Ups

5. jaanuar 2016

A) STRENGTH

  • Four sets of:
  • Romanian Deadlift x 6-8 reps
  • Rest 60 seconds
  • Russian Step-Ups x 8-10 reps each leg
  • Rest 60 seconds
  • Turkish Get-Ups x 2 reps each arm
  • Rest 60 seconds

B) WOD

  • In teams of 2-3, alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
  • 3 Double Kettlebell Ground to Overhead 24/16 kg
  • 6 Box Jump Overs

30. november 2015

A) FOR QUALITY

  • Every 2 minutes, for 12 minutes (6 sets):
  • 3-Position Snatch @ 65-70% from your 1 rep max
  • (high hang, mid-patella, floor)

B) WOD

  • 3 Rounds
  • 1 Minute Row for max Calories
  • 1 Minute max Power Snatches (35/20 kg)
  • 1 Minute max Pull Ups
  • 1 Minute max Burpees
  • 1 Minute max Box Jumps
  • 1 Minute Rest

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Jun
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16:30 CrossFit
CrossFit
Jun 20 @ 16:30 – 17:30
A) FOR QUALITY Every 2 minutes, for 12 minutes (6 sets): 3-Position Snatch @ 65-70% from your 1 rep max (high hang, mid-patella, floor) B) WOD 3 Rounds 1 Minute Row for max Calories 1[...]
17:30 CrossFit
CrossFit
Jun 20 @ 17:30 – 18:30
A) FOR QUALITY Every 2 minutes, for 12 minutes (6 sets): 3-Position Snatch @ 65-70% from your 1 rep max (high hang, mid-patella, floor) B) WOD 3 Rounds 1 Minute Row for max Calories 1[...]
18:30 CrossFit
CrossFit
Jun 20 @ 18:30 – 19:30
A) FOR QUALITY Every 2 minutes, for 12 minutes (6 sets): 3-Position Snatch @ 65-70% from your 1 rep max (high hang, mid-patella, floor) B) WOD 3 Rounds 1 Minute Row for max Calories 1[...]
18:30 Weightlifting
Weightlifting
Jun 20 @ 18:30 – 19:30
A) FOR QUALITY Every 2 minutes, for 12 minutes (6 sets): 3-Position Snatch @ 65-70% from your 1 rep max (high hang, mid-patella, floor) B) WOD 3 Rounds 1 Minute Row for max Calories 1[...]
19:30 Weightlifting
Weightlifting
Jun 20 @ 19:30 – 20:30
A) FOR QUALITY Every 2 minutes, for 12 minutes (6 sets): 3-Position Snatch @ 65-70% from your 1 rep max (high hang, mid-patella, floor) B) WOD 3 Rounds 1 Minute Row for max Calories 1[...]

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