Browsing articles from "september, 2016"

Fredag 30 sep

2016-09-29 | Cristian Carrasco | WOD CrossFit | No Comments

Alternating every 90 sec. 3 varv 1: 5/5 Jumping Lunges med Medball och rotation 2: 3-4 ”halvor” Turkish Get-ups 3: 6/6 One legged hip thrusters Amrap 8 min 6 Hang power snatch 40/30 6 C2b 6 Thrusters 40/30 6 Box jumps Vila 2 min Amrap 8 min 6 Hang power…

Torsdag 29 sep

2016-09-28 | Cristian Carrasco | WOD CrossFit | No Comments

5 set 3 front böj @ 33X1 (Du väljer vikt) 6 set 1 power clean 1 squat clean 2 reversed Lunges 1 STOH 1 back squat Varje set måste vara UB och TnG 80-85% effort! ”Extra” 3 varv Deadlift x 6-8 reps @ 20X1 Vila 45 sec Banded Good Mornings…

Onsdag 28 sep

2016-09-27 | Cristian Carrasco | WOD CrossFit | No Comments

”Filthy Fifty” For time: 50 Box jumps 60/50 50 Pullups 50 Kettlebell swings 50 steps Walking Lunges 50 Knees to elbows 50 Push press 20/15 kg 50 Back extensions 50 WallBalls 50 Burpees 50 Double unders

Tisdag 27 sep

2016-09-26 | Cristian Carrasco | WOD CrossFit | No Comments

OTM i 10 min Min 1: 2-3 Snatch Pull under, 2 sec pause i botten Min 2: 3-4 Hang Muscle Snatch 15 min 3 reversed snatch (Complex) Bygg till dagens tyngsta 7 sets @ 80% effort 1 Power Clean + Split Jerk 1 Squat Clean and Push Jerk No TnG,…

Måndag 26 sep

2016-09-25 | Cristian Carrasco | WOD CrossFit | No Comments

Inom 15 min,B.T.D.T Back Squat 1 rep E2M i 10 min, 3-5 Reps Ben Böj Bak på 75% av dagens tyngsta 6 RFT 5 t2b 3 hspu 1 power clean 80% 1-RM Vila 3 min 6 RFT 5 pullups 3 hspu 1 power snatch 80% 1-RM Cap 12 min Samma…

Lördag 24 sep

2016-09-23 | Cristian Carrasco | WOD CrossFit | No Comments

Pass 1 EMOM i 30 min Min 1: 2-3 Skin the cat Min 2: One arm KB sots Press 5/5 reps Min 3: 1 strikt press, 1 push press, 1 push jerk, 1 split jerk Min 4: 5-8 Straight leg Toes to bar Min 5: HsPu 70-80% effort Pass 2…

Fredag 23 sep

2016-09-22 | Cristian Carrasco | WOD CrossFit | No Comments

For time 3 RFT 5 Deadlift 120/85 10 Lateral burpees Direkt efter…. 3 RFT 15 WallBalls 15 Toes to bar For time! 10 M HSW 30 Burpee Box Jumps ”Extra Jobb” 20-30 min coooool down

Torsdag 22 sep

2016-09-21 | Cristian Carrasco | WOD CrossFit | No Comments

E3M i 30 min Clean Sets 1-2 = 3 reps @ 60-70% Sets 3-4 = 2 reps @ 70-80% Sets 5-6 = 1 rep @ 80-85% Set 7 = 1 rep @ 90% Set 8 = 1 rep @ 95% Set 9 = 1 rep @ 95+% Set 10 =…

Onsdag 21 sep

2016-09-20 | Cristian Carrasco | WOD CrossFit | No Comments

5 RFT 8 C2B 4 D.L @ 75-80% 1-RM 10 Thrusters 24/16 200 m Run När kockan slår 15:00….. 5 RFT 8 T2B 9 Burpee Box Jumps 10 Push Press 50/35 12 Alternating Reverse Lunges med Kettlebells (32/24 KBs – Farmer’s Carry)

Tisdag 20 sep

2016-09-19 | Cristian Carrasco | WOD CrossFit | No Comments

E3M i 30 min Snatch Sets 1-2 = 3 reps @ 60-70% Sets 3-4 = 2 reps @ 70-80% Sets 5-6 = 1 rep @ 80-85% Set 7 = 1 rep @ 90% Set 8 = 1 rep @ 95% Set 9 = 1 rep @ 95+% Set 10 =…

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