Mån 9/12
WOD
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean
Build over the course of the 8 sets, starting around 60% of your 1-RM clean.


B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Ground to Overhead (115/75 lbs)
12 Front Squats (115/75 lbs)
12 Box Jump-Overs (24″/20″)


BASIC

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean


B.
Complete as many rounds and reps as possible in 12 minutes of:
12 KB swings
12 Goblet squats
12 Box Step-Overs





Tis 10/12


WOD
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 85%


B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Chest-to-Bar Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry (24/16 kg)


BASIC

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift x5

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
20/15 Calories of Rowing
20 banded/jumping Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry 






Ons 11/12

A.
Six sets of:
Push Press x 3 reps @ 11X2
Rest 2 minutes
Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use at least 3-4% more weight that you used last week.
B.
Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of Assault Bike (for calories)
Minute 2 – 45 seconds of Double-Unders
Minute 3 – 45 seconds of Strict Handstand Push-Ups
Minute 4 – 100 Meter Recovery Jog/Walk






Tors 12/12

Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar






Fre 13/12

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.
*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.
B.
For time:
1000 Meter Row
50 Alternating Pistols
50 Alternating Dumbbell Snatches (55/35 lbs)
50 Goblet Squats (55/35 lbs)




Lör 14/12

SM-final lag!!! Kom och heja

ÖPPETTIDER


Som medlem går du in med Parakey både vid pass eller egenträning 05-23.


Icke medlem kontaktar Anton på:


0705324407 alt.


anton@crossfitangelholm.se

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