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 [...]
elokuu 2020
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 [...]
WOD for Friday, Jul 31, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Jul 30, 2020
Warm up EMOMEMOM10 1. Kb bottom up press + windmill (3+3/3+3) 2. Kips at bar (5-10) 3. Gymnastics swim (20sec breast + 20sec front crawl) 4. Inch worm + push up (3-5) 5. DU practise [...]
WOD for Wednesday, Jul 29, 2020
Back SquatsBack squat 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 [...]
WOD for Tuesday, Jul 28, 2020
Clean & Jerks5 x 2 squat cleans + 1 jerk *all the sets with 75-80% from 1rm. *You can drop the bar after the first clean Ten to one10-1 (10,10,9,9…1,1) Hang Power Clean Bar Over [...]
WOD for Monday, Jul 27, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, Jul 26, 2020
Pull upsWeighted pull ups 4 x 3 *new set every 2.5 minutes Bench pressBench press 4 x 5 *new set every 2.5 minutes Biceps, triceps and core3 x 10 bicep curls 15-20 banded tricep extensions [...]
WOD for Saturday, Jul 25, 2020
Single leg strength3 rounds of 8+8 weighted box step ups 10+10 KB Front rack lunges 20+20 sec single leg wall sit *for quality, rest as needed Running intervals6 x Every 3 min 400 m / [...]
WOD for Friday, Jul 24, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Jul 23, 2020
Warm up EMOMEMOM12 1. Stealth pistol squat walk 2. Gymnastics swim (20sec front crawl / 20 sec breast strokes) 3. Air squat to pistol squat 4. Banded plank walks https://www.instagram.com/p/B_uT1uPgRrH/?utm_source=ig_web_copy_link Skill EMOMEMOM8 1. Pistol squats [...]
WOD for Wednesday, Jul 22, 2020
Pair AMRAPSAMRAP10 10 Deadlifts @70/50 10 bar over burpees *While one works the other holds the barbell in the top position of a deadlift. Everyone has their own barbell. If the one holding the barbell [...]
WOD for Tuesday, Jul 21, 2020
Snatch5 x 3 squat snatches *all the sets with 65-70% from 1rm. No let go - no touch and go -style. OverheadsquatWork up to heavyish 5
WOD for Monday, Jul 20, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, Jul 19, 2020
Basic conditioningAMRAP40 1500m bike / 750m row 20 box step overs 40 m farmers carry 1500m bike / 750m row 20 KB single arm hang snatch 40 m KB over head carry *Basic conditioning - [...]
WOD for Saturday, Jul 18, 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% *If you did these last [...]
WOD for Friday, Jul 17, 2020
LepopäiväRestday - What did you do?