Friday Squat/OLY 


Warm up

800m run

Then forearm, tricep and lats smash against barbell

Then

Barbell warm up

2-3 rounds and 3-5 reps of

Deadlift

Muscle clean

Hang clean

Squat clean

 

Skill/Strength

Every 30 sec for 5 min

1 Clean anyhow

Weights: 50/35kg

Rest 3-5 min then

Every minute for 10 min

1 Clean any how

+10 double unders

 Start with 50/35kg

Increase weight each round aiming for a last lift near max.

 

Metcon

WOD 1A Score (time or reps)

Time cap 15 minutes
Beginning on a 3-minute clock, complete as many reps as possible of:
15 Toes to bar
30 Double unders
10 clean 50 kg (power or squat)
If completed before 3 minutes, add 3 minutes to the clock and proceed to:
15 Toes to bar
30 Double unders
8 clean 60 kg
If completed before 6 minutes, add 3 minutes to the clock and proceed to:
15 Toes to bar
30 Double unders
6 clean 70 kg
If completed before 9 minutes, add 3 minutes to the clock and proceed to:
15 Toes to bar
30 Double unders
4 clean 80 kg
Score (time or reps)


Then
WOD 1B Score (total reps)

If completed before 12 minutes, add 3 minutes to the clock and proceed to:
15 Toes to bar
30 Double unders
max rep clean 90 kg

 

L1: 20 T2B, 40 DU, Men: 70-80-90-100-120kg, Female: 45-50-55-60-80kg

L2:

L3: Skip the 3 min caps and do it with a 15 min time cap, hanging knee raises and 15 DU if needed, starting weights is 40/30 and increase 10/5kg all the way

L4: Skip 3 min time cap, 10 hanging knee raises, 50 single unders, 40/30kg all the way

 

 

 

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