Visa tidigare Workout Of the Day


25 March 2019 - RX
1: Test Stability & motor control – 12min to set:
1RM Turkish get up, complete on each arm within 90s for rep to count

2: Test Lunge – 10 Min to set::
3RM(each leg)  High bar back lunge -  all reps on one leg then switch


If time:

3: AMRAP 6min @ 75% Effort
10-12 Light wall balls 14/9lbs
Trarget burpees
24 March 2019 - Teens
Warmup
4 rounds:
Jog 10m forwards, 10m backwards - Then 10 Shoulder taps
Lunge, 10m forwards, 10m backwards - Then 10 Spider stretch
Broad jump, 10m forwards - 10 Deadbug/hollow lift
Bear crawl - 10 Superman lift


Then banded goodmornings 1min (or enough to get good technique)

Skill/Strength
Clean technique

5, 5, 3x5 Deadlift
*I movement is safe in warmup sets = add 1-2,5kg

WOD
Kortleken


Extra credit:
Handstand Progressions
23 March 2019 - RX
Open 19:5
22 March 2019 - RX
1: 15min to pratice...

… An Open 19.3 skilll needing practice

or

…Turkish get-up

2: “Fredags Duo” - I go you go
In Pairs – complete
100 Air squats
90 Sit-ups
80 Alternating lunges
70 Burpees
60 "Lagom" KB Swing (20/12kg)
50 Mountain climbers
40 Push-ups
30 Knee-raise
20 Ring rows
10 Hand-release Push-ups

20 March 2019 - RX
1: Alt.EMOM for 30min @80-85% effort
a) 7-10 Plate ground to overhead
b) 15-25 Double unders/ single unders
c) 8-10 Knee2elbow (TTB)
d) 10/9 Cal row
c) 2-3 Wall-climbs
19 March 2019 - RX
1: Alt. E90s for 5 sets each
a) Back squat
RX:  5, 5, 5, 5, 5 build to 65% of 1RM
Standard: 5, 5, 5, 5 ,5
b) Push Press
RX:  3, 3, 2, 2, 1 build to 90% of 1RM
Standard: 4, 4, 4, 4, 4

2: Teams of 3 or 4:
On the Minute x 12 (3 Rounds)
Station 1 – 12 Wallballs
Station 2 – 8/8 Alternating DB Snatches
Station 3 – 8 cal row
Station 4 – Rest
18 March 2019 - RX
1: E90S for 5sets - build to 75%% of 1RM

Snatch 3, 3, 2, 2, 2

2: E90S for 5sets - build to 75%% of 1RM

Clean & Jerk 3, 3, 2, 2, 2

3: AMRAP 10min @ 75% Effort
6 Renegade rows (6+6)
6 Jumping lunges (6+6)
6 alt 1 hand KB Swings (6+6)
17 March 2019 - Teens
Warmup
Circular jog, insert skill portions (lunges, high knees, pickup from ground)
Jumping - (stack platets in different heigths + 1box - Determine approprite heigth during warmup for wod)

Skill/Strength
Base Kip (hollow& Superman on floor)

Pull-ups 5,5,5,5

WOD
Tabata this:
Lunge
- Rest 1min -
Push-up
- Rest 1min -
Ring row


Extra credit:
3min  core routine
16 March 2019 - RX
Open 19:4
15 March 2019 - RX
1: 15min to pratice...

… An Open 19.4 skilll needing practice

or

…Kipping gymnastics of choice

2: “Fredags-DUO”
I go – You go
80 Kettlebell Swings
800 Meter Row*
65 Shoulder to overhead
800 Meter Row*
40 Ring rows
800 Meter Row*
65 Shoulder to overhead
800 Meter Row*
80 Kettlebell Swings
*Partner in a active shoulder hang during row

If you are doing Open, choose weights on the light side... today is just cruising through,
13 March 2019 - RX
1. Emom for 10min @95% Effort:
3 Clusters (Squat clean into thruster), add weight each round.

2: Alt. E90s for 5 sets each
a) Back squat
RX:  3, 3, 3, 3, 3 build to 75% of 1RM
Standard: 5, 5, 3, 3, 3
b) Push Press
RX:  3, 3, 3, 3, 3 build to 80% of 1RM
Standard: 4, 4, 4, 4, 4

3: AMRAP 6min @ 75% Effort
10 Air Squat
5 Push ups
7 Sit-ups
12 March 2019 - RX
1: E2MOM for 10min - build to 90% of 1RM

Clean & Jerk 3, 2, 2, 1, 1

2: Amrap 6 Min@80-85% effort
8 Dumbell snatch RX: 22.5/15kg
8 Burpees

3: Every 30s for 6 min @80-85% effort
a)8/8 Jumping lunges
b) 8-12 Push-ups
11 March 2019 - RX
1: Alt. E2M for 24 min @ 80-85% Effort:
a) 6 Shoulder to OverHead (35/25kg)
8 Thrusters (35/25kg)
12 Deadlift (35/25kg)
Rest remaining time

b) 12 High KB Swing (24/16kg
10 Goblet squat
8 Burpees
Rest remaining time
10 March 2019 - Teens
Warmup
4rounds of10 mountain climbers, run 10 m, 10 push-ups, run 10 m, 10 PVC good mornings, 10 PVC overhead squats.

Skill/Strength
Push Jerk - technique
Push Jerk – 3, 3, 3, 3, 3

WOD
Buy in: 400m row
8min Amrap:
* 5 Wall-Ball
* 10KB Swing

09 March 2019 - RX
Open 19:3
08 March 2019 - RX
1: 15min to pratice...

… An Open 19.3 skilll needing practice

or

…Turkish get-up

2: “Duo Fredag” I go, U go – One round each before switching @90% Effort (65-75% if you are doing Open)
a) 12 min AMRAP of:
- 10 Push ups
- 10 STD: Unbroken Knee raise RX: TTB
- 10 Target burpees

b) 12min AMRAP of:
- 5 Ring Rows
- 10 Box Jump over
- 10 Cal row
06 March 2019 - RX
1: E2MOM for 10min - build to 90% of 1RM

Snatch 3, 2, 2, 1, 1

2: 15min AMRAP @80-85% effort;:
9 Deadlifts (70/45kg)
12 Hand release push ups
30 Double Unders / 60 Single Unders
05 March 2019 - RX
1: 3x6min AMRAPS 3min rest between amraps @ 75-80% effort “Comfortable speed"
a) 1clean into 6 front squats - 10 Burpees
b) 10 Butterfly sit-ups - 8 High KB Swings
c) 10 plate ground to overhead 15/10kg - 4/4 Overhead plat lunge
04 March 2019 - RX
1: Alt. E90s for 5 sets each
a) Back squat
RX:  3, 3, 2, 2, 1 build to 90% of 1RM
Standard: 5, 5, 3, 3, 3
b) Push Press
RX:  3, 3, 3, 3, 3 build to 65% of 1RM
Standard: 4, 4, 4, 4, 4

2: AMRAP 10min @ 75% Effort
6 DB Clean & Jerk (3per arm)
6 Offset dumbel squat
6 Sprawls
02 March 2019 - RX
CrossFit Open 19:2
01 March 2019 - RX
1: 15min to pratice...

… An Open 19.1 skilll needing practice

or

…Double unders

2:I go U go –“Twisted Barbara”
4rounds of*:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Rest 1min between rounds