Mån 20/5

WOD

A.

Take 20-25 minutes to build to today’s 1-RM Deadlift

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.


B.

Complete as many rounds and reps as possible in 8 minutes of:

6 Deadlifts

12 Box Jump-Overs (24″/20″)

Compare results to last time.



BASIC WOD

A.

Take 20-25 minutes working on deadlifts. Do reps of 5 and take time to rest and look at technique.


B.

Complete as many rounds and reps as possible in 10 min of:

6 KB deadlifts (1)

8 Box step Overs

10 Lunges (on spot, no weight)




Tis 21/5

WOD

A.

Five sets of:

Unsupported Seated Dumbbell Strict Press x 3-4 reps

(sit on a bench without back support and press the dumbbells from shoulder to overhead)

Rest 2 minutes


B.

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

8 Strict Pull-Ups

12 Strict Handstand Push-Ups


C.

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold



BASIC WOD

A.


Five sets of:

Unsupported Seated Dumbbell Strict Press x 3-4 reps

(sit on a bench without back support and press the dumbbells from shoulder to overhead)


Rest 90 sec between sets




B.


Complete as many rounds and reps as possible in 12 minutes of:

300 Meter Run

8 Pullups (jumping or banded)

12  Push-Ups




C.


Every minute, on the minute, for 6 minutes:

Minute 1 – 6-8 Ring Rows

Minute 2 – 30 Second Prone Plank Hold





Ons 22/5

A.

Every 3 minutes, for 18 minutes (two sets of each):

Station 1 – 3 Minutes of Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – 3 Minutes of Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3 – 3 Minutes of Muscle-Up Skill Practice

(pick a progression to work on the aspect of your muscle-up that needs the most work)


B.

Two sets for max reps:

3 Minutes of Assault Bike (or Rowing)

2 Minutes of Dumbbell Push Press (55/35 lb DBs)

3 Minutes of Rowing (or Assault Bike)

2 Minutes of Ring Dips



Tors 23/5

A.

Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101+%

Rest 2 minutes between sets.


B.

Three rounds for time of:

Run 400 Meters

8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)




Fre 24/5


Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 –18 meter Walking Lunges with KB/DB Farmer’s Carry 
Station 3 – 60 Double-Unders/100 Single Unders
Station 4 – 15/12 Burpee Box Jump-Overs



Lör 25/5


Partners alternate whole rounds to complete as many rounds and reps as possible in 30 minutes of:

10 Hang Squat Cleans (135/95 lbs)

10 Shoulder to Overhead (135/95 lbs)

10 Box Jumps (30″/24″)


ÖPPETTIDER


Vi öppnar 15 min innan våra morgonpass samt 30 min innan våra kvällspass. Övriga tider kontakta Anton:

anton@crossfitangelholm.se

0705324407


Med tag

Alla dagar - 05:30 - 21:30

KONTAKTA OSS


Storgatan 85 B, Ängelholm


info@crossfitangelholm.se


Tel: 0705 - 32 44 07