Keskiviikko 23.10.2019

WOD

Metcon (quality) 

EMOM for 24 minutes of:

1) 4 Push press 80/50kg

2) 8 CTB pull-ups

3) 12 Box jumps 24/20”

Accessory:

4 rounds:

25 band press – light

10-30s Ring hold top

25 seated band pull – light

10-30s Ring hold bottom

Rest as needed.

Tiistai 22.10.2019

WOD

Metcon (time)

3 Rounds, every 10:00:

30/24 Calories row

20 DL 80/55kg

20 Ring-dips

70 Double-unders 

Maanantai 21.10.2019

WOD

Metcon (time)

With partner 10 rounds (each) for time:

15 Wallball shots 20/14lb

3 Clean and jerks 60/40kg

*You go, I go

Timecap: 20 minutes

Accessory:

3-5 rounds of: 

8/8 Windmills

10-15 GHD Sit-ups w/medball

10-15 Back extension w/medball

Rest as needed

Choose moderate/heavy weight.

Sunnuntai 20.10.2019

WOD

Metcon (reps)

AMRAP in 12 minutes of:

10 Deadlifts 100/70kg

10 SHSPU

Accessory:

3-5 rounds of:

3-5 kneeling jumps

12 Heavy KBS

Rest 2 minutes between  rounds.

Lauantai 19.10.2019

WOD

RX

AMRAP in 20 minutes of:

4 DB thrusters

6 Toes to bars

24 Double-unders

M: 50lb DB’s N: 35lb DB’s

Scaled

AMRAP in 20 minutes of:

4 DB thrusters

6 Hanging knee-raises

24 Single-unders

M: 35lb DB’s N: 25lb DB’s

Muut variaatiot Openin lajista löydät täältä:

Perjantai 18.10.2019

WOD

Metcon (time)

For time:

21-15-9 reps of

Calories row

Burpees over rower

(cap 6:00)

Rest 2 minutes

For time:

21-15-9 reps of

Calories bike

Weighted box step-overs. 

(cap 6:00)

M: 24” & 15kg DB’s

N: 20” & 10kg DB’s

Accessory:

3-5 rounds of: 

20 Banded hip raise 

10/10 1-leg deadlift – light/moderate

30-60s Wall squat hold 

Rest as needed.

Torstai 17.10.2019

WOD

Metcon (quality)

EMOM for 20 minutes of: 

2 hang snatch doubles

*Choose a weight that moves fast. 

Accessory:

3-5 rounds of:

3-5 kneeling jumps

12 Heavy KBS

Rest 2 minutes between  rounds.

Keskiviikko 16.10.2019

WOD

Strength (load)

7 Rounds, every 4:00 

5 Back squats

12 KBS

Score: total kg lifted

Accessory:

3-5 rounds of: 

8/8 Windmills

10-15 GHD Sit-ups w/medball

10-15 Back extension w/medball

Rest as needed

Choose moderate/heavy weight.

Tiistai 15.10.2019

WOD

Metcon (time)

With partner 7 rounds (each) for time:

5 Push press 80/55kg

12 CTB pull-ups

*You go, I go.

Timecap: 22 minutes

Accessory:

3 rounds of:

10 DB Bench press

10 DB Renegade row

5/5 Seated 1-arm DB press

Rest 1min between movements.

Choose moderate/heavy weight.

Maanantai 14.10.2019

WOD

Metcon (reps)

AMRAP in 8 minutes of: 

30 Double-unders

9 Squat cleans 60/40kg

Rest 2 minutes

AMRAP in 8 minutes of: 

30 Double-unders

9 Ring-dips

Accessory:

3-5 rounds of:

20-30s Hollow hold

15-20 V-ups

Rest 1min between rounds.

Sunnuntai 13.10.2019

WOD

Metcon (quality)

EMOM for 16 minutes:
1: 3 Back squats
2: 6 High box jumps

*Choose a moderate weight for the backsquats. Goal is to move fast.

Accessory:
3-5 rounds of:
20-30s Hollow hold
15-20 V-ups

Rest 1min between rounds.

Lauantai 12.10.2019

WOD

Metcon (time)

10 rounds for time of:

8 GTOH

10 bar facing burpees

M: 42,5kg N: 30kg

Timecap: 15 minutes

Muut sarjat ja skaalatut variaatiot löydät täältä: https://games.crossfit.com/workouts/open/2020/1?division=1&workout_type=scaled

Perjantai 11.10.2019

WOD

Metcon (Reps)

3 Rounds: 

In 3 minutes: 

Bike 1000/800m

10-15 sit-ups

ME Burpee pull-ups

Rest 2 minutes

In 3 minutes:

Row 500/400m

10-15 Sit-ups

ME Box jumps 24”/20”

Rest 2 minutes

Torstai 10.10.2019

WOD

Metcon (quality)

EMOM for 12 minutes of: power clean + hang clean

*Choose a moderate weight that moves well.

Accessory:

3-5 rounds of: 

20 Banded hip raise 

10/10 1-leg deadlift – light/moderate

30-60s Wall squat hold 

Rest as needed.

Keskiviikko 9.10.2019

WOD

Metcon (reps)

AMRAP in 15 minutes of: 

10 Ring-dips

10 DB Power cleans

20 Lunge steps, alt. legs

M: 22,5kg DB’s

N: 15kg DB’s 

Accessory:

3-5 rounds of: 

8/8 Windmills

10-15 GHD Sit-ups w/medball

10-15 Back extension w/medball

Rest as needed

Choose moderate/heavy weight.