Tiistai 7.5.2019

WOD

Metcon (time)

Bike 400m

1 round Cindy

Bike 800m

2 rounds Cindy

Bike 1600m

4 rounds Cindy

Bike 800m

2 rounds Cindy

Bike 400m

1 round Cindy

Timecap: 22 minutes

Accessory:

Seated (on floor) facepull with a band 4-5 x 15-20 – light

Seated (on floor) DB/KB 1-arm shoulder press, 4-5 x 20 (10/10) – light

Maanantai 6.5.2019

WOD

Metcon (reps, each set)

AMRAP:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

M: 60 N: 40kg

Accessory:

4-5 sets of 20 (10/10) Front rack lunges with KB’s – light to moderate

4-5 sets of 20 Reverse hypers – light to moderate

Sunnuntai 5.5.2019

WOD

”Ledesma”

Complete as many rounds as possible in 20 minutes of:

5 Parallette handstand push-ups

10 Toes through rings

15 Medicine ball cleans 20lb.

Accessory:

Spend 20-30 minutes stretching

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ.

He is survived by his wife Sherry and sons Luciano and Elijo.

The ”Ledesma” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, February 8, 2011 (110208).

Lauantai 4.5.2019

WOD

Strength (load)

Push press 3 x 3, AHAP.

Metcon (time)

15-12-9 reps for time of:

Hang power cleans

30-24-18

Sit-ups

Timecap: 6 minutes.

Accessory:

Bent over row, 4 x 10 – heavy

“Archer push up”, 4 x 10 (5/5) – 2s stop at extension

Perjantai 3.5.2019

WOD

Metcon (reps)

”Nicole”

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Max rep pull-ups

Accessory:

4-5 sets of 20 (10/10) Front rack lunges with KB’s – light to moderate

4-5 sets of 20 Reverse hypers – light to moderate

Torstai 2.5.2019

WOD

Weightlifting – Snatch

15 rounds, every 90 seconds:

Power snatch + OHS + Hang squat snatch

Accessory:

Strict toes to bar/Toes thru rings, 4 x 6-10

4-6 sets of 60m 1-arm farmers walk – heavy (2-3 sets/hand

Keskiviikko 1.5.2019

WOD

Metcon (time)

21-15-9 reps for time of:

Push jerk 70/45kg

Toes to bar

Calories bike

Timecap: 12 minutes

Accessory:

Seated (on floor) facepull with a band 4-5 x 15-20 – light

Seated (on floor) DB/KB 1-arm shoulder press, 4-5 x 20 (10/10) – light

Tiistai 30.4.2019

WOD

Strength (load)

Sumo deadlift 3 x 3, AHAP.

Metcon (time)

3 Rounds, each for time:

500m row

12 Deadlifts @ BW

12 Burpees without jump

Rest 1min between rounds.

Timecap: 15 minutes

Accessory:

4 x 10 Stiff legged deadlifts – heavy

4 x 10 Double KB front squats – heavy

Maanantai 29.4.2019

WOD

Metcon (time)

For time:

Bike 4000m

Row 2000m

Run 1600m

Timecap: 30 minutes

Accessory:

Strict toes to bar/Toes thru rings, 4 x 6-10

4-6 sets of 60m 1-arm farmers walk – heavy (2-3 sets/hand)

Sunnuntai 28.4.2019

WOD

Metcon (time)

”Hansen”

Five rounds for time of:

30 KBS 32/24kg

30 Burpees

30 GHD sit-ups

Timecap: 30 minutes

Accessory:

Spend 20-30 min stretching shoulders and hips

Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated.

Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

This ”Hansen” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Saturday, May 2, 2009 (090502).

Lauantai 27.4.2019

WOD

Metcon (time)

For time:

60-40-20 Double unders

30-20-10 Pull-ups

Timecap: 6 minutes

Accessory:

Strict toes to bar/Toes thru rings, 4 x 6-10

4-6 sets of 60m 1-arm farmers walk – heavy (2-3 sets/hand)

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Perjantai 26.4.2019

WOD

Strength (load)

Push press 3×5, AHAP.

Metcon (reps)

AMRAP in 12 minutes of:

Kettlebell clean & press 24/16kg

Accessory:

Bent over row, 4 x 10 – heavy

“Archer push up”, 4 x 10 (5/5) – 2s stop at extension

Torstai 25.4.2019

WOD

Weightlifting – Clean

EMOM 20:

Squat clean + Ft. squat + Hang squat clean

Accessory:

4 x 10 Stiff legged deadlifts – heavy

4 x 10 Double KB front squats – heavy

Keskiviikko 24.4.2019

WOD

Strength (load)

Sumo deadlift 3×5, AHAP.

Metcon (time)

5 Rounds, each for time:

300m Row

8 Deadlifts @ 1.25 x BW

13 Box jumps 24”/20”

Rest 1min between rounds

Accessory:

Strict toes to bar/Toes thru rings, 4 x 10

4-6 sets of 60m 1-arm farmers walk – heavy (2-3 sets/hand)