WOD for Thursday, Aug 20, 2020
Shoulder press 1RMFind a shoulder press 1rm. *Warm up well before starting with barbell. First sets with a barbell can be a bit longer 3-5 but when weights get heavier move quickly into singles. Maximum [...]
elokuu 2020
WOD for Wednesday, Aug 19, 2020
Back squat 1RMFind your 1RM of the day. Belt on, spotters to the sides and turn up that squat music! *Warm up well before starting with barbell. First sets with a barbell can be a [...]
WOD for Tuesday, Aug 18, 2020
Snatch5 x 1 squat snatches *all the sets with 85-90% from 1rm. Focus is on making good heavy reps - not PR attempts nor fails. Snatch cyclingEMOM12 1. 6 tng power snatches @50% from 1rm [...]
WOD for Monday, Aug 17, 2020
Lepopäivä
WOD for Sunday, Aug 16, 2020
Aerobic conditioningAMRAP40 15 cal Row 20 Air squats 15 cal Bike 20 Abmat Sit ups 15 Burpee push ups Every 8 minutes Run 400m Starting at 0:00, last run at 32:00. *You should be able [...]
WOD for Saturday, Aug 15, 2020
DeadliftDeadlift 75% of 90% 1RM x 5 reps 85% of 90% 1RM x 3 reps 95% of 90% 1RM x 1+ reps *Percentages counted from 1RM are 67,5% 76,5% 85,5% *Count from the same weight [...]
WOD for Friday, Aug 14, 2020
Lepopäivä
WOD for Thursday, Aug 13, 2020
Warm up EMOMEMOM10 1. Seated wall angels 2. Pancake (if possible) good mornings (with stick) 3. Cuban press with plates 4. Prone over head raises 20 sec + Prone over head pulses 20 sec 5. [...]
WOD for Wednesday, Aug 12, 2020
Back squatBack squat 75% of 90% 1RM x 5 reps 85% of 90% 1RM x 3 reps 95% of 90% 1RM x 1+ reps *Percentages counted from 1RM are 67,5% 76,5% 85,5% *Count from the [...]
WOD for Tuesday, Aug 11, 2020
Clean & JerkClean & Jerk 5 x 1 squat clean + 1 jerk *all the sets with 85-90% from 1rm. Power cyclingEMOM12 1. 6 tng power cleans & power jerks @50% from 1rm 2. 4 [...]
WOD for Monday, Aug 10, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, Aug 09, 2020
Conditioning in pairs<3AMRAP35 20 cal bike 20 dumbbell snatches 20 cal row 20 dumbbell burpees *You go I go style - divide the reps as you like with your partner *Every 5 minutes 200m run [...]
WOD for Saturday, Aug 08, 2020
DeadliftDeadlift 70% of 90% 1RM x 3 reps 80% of 90% 1RM x 3 reps 90% of 90% 1RM x 3+ reps *Percentages counted from 1RM are 63% 72% 81% *Count from the same weight [...]
WOD for Friday, Aug 07, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Aug 06, 2020
Warm up EMOMEMOM10 1. KB bottom up carry (20sec per arm) 2. Walking good mornings (with stick) 3. KB halos 4. Bear crawl shoulder taps 5. DU practise Shoulder pressShoulder press 70% of 90% 1RM [...]
WOD for Wednesday, Aug 05, 2020
Back squatsBack squat 70% of 90% 1RM x 3 reps 80% of 90% 1RM x 3 reps 90% of 90% 1RM x 3+ reps *Percentages counted from 1RM are 63% 72% 81% *Count from the [...]
WOD for Tuesday, Aug 04, 2020
SnatchesSnatch 5 x 2 squat snatches *all the sets with 75-80% from 1rm. *No let go no tng style Snatches and snatch balancesEMOM10 1 power snatch + 1 snatch balance @50-60% from 1rm or just [...]
WOD for Sunday, Aug 02, 2020
CrossFit intervals6 x 4 minute work / 3 minute rest Alternate between A & B A) AMRAP4 15/12 Bike/Row 12 Power snatch 9 T2B B) AMRAP4 15/12 Bike/Row 12 Ohs 9 Pull ups @35/25
heinäkuu 2020
WOD for Saturday, Aug 01, 2020
DeadliftDeadlift 1 x 5 @65% of 90% 1RM 1 x 5 @75% of 90% 1RM 1 x 5+ @85% of 90% 1RM *percentages counted from 1rm 58,5 67,5 76,5 *If you did these last month [...]