Mån 20/1


WOD


A.

Every 2 minutes, for 12 minutes (6 sets) of:

Deadlift

*Set 1 – 8 reps @ 50% of 1-RM Deadlift

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Sets 4-6 – 2 reps @ 80%


B.

“DT”

Five rounds for time of:

12 Deadlifts (155/105 lbs)

9 Hang Power Cleans (155/105 lbs)

6 Shoulder to Overhead (155/105 lbs)




BASIC


A.

Every 2 minutes, for 12 minutes (6 sets) of:

Deadlift x8-10 reps

Slow and controlled


B.

“DT”

Five rounds for time of:

12 Deadlifts 

9 Hang Power Cleans 

6 Shoulder to Overhead 




Tis 21/1


WOD/BASIC


Four rounds for time of:

800 Meter Run

40 Kettlebell Swings (24/16 kg) (Basic: 20/12)

20 Pull-Ups (Basic: Jumping Pullups)





Ons 22/1


A.

Take 20 minutes to establish today’s 1-RM…

Bench Press @ 21X1

Note that there is a 1-second pause at the chest. Control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.


B.

Every 6 minutes, for 18 minutes (3 sets) for times:

500 Meter Row

10 Strict Handstand Push-Ups

20 Toes to Bar

30 Push-Ups





Tors 23/1


A.

Three sets of:

Bulgarian Split Squats x 8 reps @ 30X1

immediately followed by…

Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0

Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.


B.

Complete as many rounds and reps as possible in 14 minutes of:

40 Double-Unders

20 Push Press (95/65 lbs)

20 Front Squats (95/65 lbs)





Fre 24/1


A.

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

Slow Pull Snatch x 2 reps

For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.


B.

For time:

18 Bar-Facing Burpees

9 Power Snatches (155/105 lbs)

14 Bar-Facing Burpees

7 Power Snatches

10 Bar-Facing Burpees

5 Power Snatches




Lör 25/1


Warm-Up.

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

6 Kettlebell Windmills (each side)

8 Single-Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

Rest as needed

Then…


In teams of four, complete five sets for max reps/calories of:

60 seconds of Rowing (for calories)

60 seconds of Burpee Box Jump-Overs (24″/20″)

60 seconds of Ground to Overhead (115/75 lbs)

60 seconds of Dumbbell Renegade Rows

(1 rep = push-up, row left, push-up, row right)

Rest 60 seconds


Teams get one erg, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60-second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).



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

KONTAKTA OSS


Kullavägen 73, Ängelholm


info@crossfitangelholm.se


Tel: 0705 - 32 44 07