Mån 22/7

WOD

A.

Every 2 minutes, for 16 minutes (8 sets):

Push/Power Jerk

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 87-89%

*Set 6 – 1 rep @ 90-92%

*Set 7 – 1 rep @ 93-94%

*Set 8 – 1 rep @ 95%


B.

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

40 Double-Unders

20 Alternating Dumbbell Snatches (55/35 lbs)

10 Strict Handstand Push-Ups


BASIC

A.

Every 2 minutes, for 16 minutes (8 sets):

Push/Power Jerk 4x6 reps

Work on technique


B.

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

60 Single-Unders

20 Alternating Dumbbell Snatches 

10  Push-Ups




Tis 23/7

WOD

A.

Four sets of:

Deadlift x 4-6 reps @ 30X1

Rest 20 seconds

Tall Box Jumps x 10 reps

Rest 3 minutes


B.

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

10 Deadlifts (225/155 lbs)

10 Burpees Over the Barbell

10 Chest-to-Bar Pull-Ups


BASIC

A.

Four sets of:

Deadlift x 6-8 reps 

Rest 30 seconds

Box Jumps x 8 reps

Rest 2-3 minutes


B.

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

10 Deadlifts

10 Burpees Over the Barbell

10 Jumping Pull-Ups



Ons 24/7

A.

Every 3 minutes, for 15 minutes (5 sets):

Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @ 92%

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:

Back Squat x 2 reps @ 80%

Focus on SPEED of the concentric!


B.

For time:

40 Wall Ball Shots (20/14 lbs)

20 Burpee Box Jump-Overs (24″/20)

30 Wall Ball Shots

15 Burpee Box Jump-Overs

20 Wall Ball Shots

10 Burpee Box Jump-Overs

Time cap = 12 minutes



Tors 25/7

A.

Take 15 minutes to rotate through practicing three gymnastics movements:

Movement 1 – Kipping

Movement 2 – L-Sit Hold

Movement 3 – Handstand Hold 


B.

Two sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 30 seconds

90 seconds of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Ring Dips or Parallette Dips

Rest 30 seconds


C.

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold



Fre 26/7

“CrossFit Games Open Event 19.2”

Beginning on an 8-minute clock, complete as many reps as possible of:

25 Toes-to-Bars

50 Double-Unders

15 Squat Cleans (135/85 lbs)

25 Toes-to-Bars

50 Double-Unders

13 Squat Cleans (185/115 lbs)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars

50 Double-Unders

11 Squat Cleans (225/145 lbs)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars

50 Double-Unders

9 Squat Cleans (275/175 lbs)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars

50 Double-Unders

7 Squat Cleans (315/205 lbs)

Stop at 20 minutes.

**If the structure of this workout isn’t right for your current ability level then please visit the scaled version on the games site**


Lör 27/7

A.

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Rowing

18 Kettlebell Swings (24/16 kg)

immediately followed by…

Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches

Rest 8 minutes, and when the running clock reaches 20:00…


B.

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Assault Bike

12 Single-Arm Dumbbell Push Presses (55/35 lb DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)

immediately followed by…

Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and push presses


The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.


ÖPPETTIDER


Vi öppnar 15 min innan våra pass. Övriga tider kontakta Anton:

anton@crossfitangelholm.se

0705324407


Medlem?

Alla dagar - 05:00 - 23:00

KONTAKTA OSS


Kullavägen 73, Ängelholm


info@crossfitangelholm.se


Tel: 0705 - 32 44 07