Browsing articles from "januari, 2017"

Onsdag 1 feb

2017-01-31 | Cristian Carrasco | WOD CrossFit | No Comments

Amrap 3 min
 50 Wallballs 
 30 Toes to Bar
 15 Ground to Overhead 70/50 Vila 2 min 
Amrap 6 min
 50 Wallballs
 30 Toes to Bar
 15 Ground to Overhead 70/50 Vila 2 min 
For time
 50 Wallballs
 30 Toes to Bar
 15 Ground to Overhead 70/50

Tisdag 31 Jan

2017-01-30 | Cristian Carrasco | WOD CrossFit | No Comments

15 min 3 Narrow-Grip Overhead Squat @ 3311 (Focus på rörligheten inte vikten) E2M i 20 min 1 Power Snatch + 2 Reversed Snatch Börja på 50-60% & bygg sedan till ca 80-85% av 1-RM i Snatch ”Extra Jobb” EMOM i 5 min Strikta pressar Set 1 – 2 reps…

Måndag 30 jan

2017-01-29 | Cristian Carrasco | WOD CrossFit | No Comments

Back Squat Set 1 – 5 reps @ 60% Set 2 – 3 reps @ 75% Set 3 – 1 rep @ 85% Set 4 – 3 reps @ 80% Set 5 – 3 reps @ 85% Set 6 – 2 reps @ 90% Set 7 – 5 reps @…

Lördag 28 jan

2017-01-27 | Cristian Carrasco | WOD CrossFit | No Comments

Pass 1 Varje 90 sec i 30 min 1: 2 Legless Rope Climbs 2: 1 Power clean, 1 hang squat, 1 clean, 1 push jerk, 1 split jerk, 2 lunges 3: 1 Snatch High pull, 1 power snatch, 1 Reversed snatch 4: 1-3 skin the cat 5: 4 Muscle-Ups +…

Fredag 27 jan

2017-01-26 | Cristian Carrasco | WOD CrossFit | No Comments

10-15 min teknik: Hspu, handstand Walk, handstand hold ”Open 15.1” Complete as many rounds and reps as possible in 9 min
 15 toes-to-bars
 10 deadlifts 35/50
 5 snatches 35/50   WORKOUT 15.1a 1-rep-max clean and jerk
 6-minute time cap ”Extra Jobb” 3 varv 10 Box steps med dubbla KB 16/24…

Torsdag 26 jan

2017-01-25 | Cristian Carrasco | WOD CrossFit | No Comments

E2M i 12 min 1 Front Squat +1 Jerk @ 85-95% 1-RM Clean & Jerk E2M i 20 min 1 clean B.T.D.T 4-Time 15 clean and jerk på 60-70% av dagens tyngsta ”Extra Jobb” 3 set 8-12 Strikta dips (stationära) 15-20 Reverse Snow Angles 30-45 sec L-sit

Onsdag 25 jan

2017-01-24 | Cristian Carrasco | WOD CrossFit | No Comments

OTM i 21 min Min 1 – 4 Burpee Box Jumps + 8 CTB Min 2 – 5 Burpee Box Jumps + 10 Push Press 50/35 Min 3 – 12 Front Racked Lunges 50/35 När klockan slår 21:00…… 3 RFT 8 CTB 9 Burpee Box Jumps 10 Push Press 12…

Tisdag 24 jan

2017-01-23 | Cristian Carrasco | WOD CrossFit | No Comments

5 set 3 Narrow-Grip Overhead Squat @ 3311 (Focuspå rörligheten inte vikten) E2M i 20 min 2 Reversed Snatch Börja på 50-60% & bygg sedan till ca 80-85% av 1-RM i Snatch ”Extra Jobb” EMOM i 5 min Strikta pressar Set 1 – 2 reps @ 60% Set 2 –…

Måndag 23 jan

2017-01-22 | Cristian Carrasco | WOD CrossFit | No Comments

Back Squat Set 1 – 5 reps @ 60% Set 2 – 3 reps @ 75% Set 3 – 1 rep @ 85% Set 4 – 3 reps @ 80% Set 5 – 3 reps @ 85% Set 6 – 2 reps @ 90% Set 7 – 7 reps @…

Lördag 21 jan

2017-01-21 | Cristian Carrasco | WOD CrossFit | No Comments

Del 1: Varje 90 sec i 30 min 1 – 1 Legless Rope Climb + 1 Rope Climb 2 – 6/4 Muscle-Up + 2 Ring Dips 3 – Max längd Handstand Walk i 45 Sec 4 – 8-10 Jumping BackSquats 5- Vila Del 2: 3&3, 1 jobbar, 2 vilar 00:00-08:00…

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