Visa tidigare Workout Of the Day


31 March 2019 - WOD
 A. Technique Session

   A1. Technique - Split Jerk 10min

   A2. OTM 5min
  • 1 Strict Press + 1 Push Press + 1 Split Jerk
   A3. OTM 5min
  • 1 Push Press + 1 Split Jerk
   A4. OTM 4min
  • 1 Split Jerk

B. Strength Session AHAFA

   B1. E2M 10min (5set)
  • 6/6 Front Rack Kettlebell Lunge + 4-6 Strict Pullups (3sec down)
   B2. E2M 10min (5set)
  • 3-5 Deadlifts (75-85%) + 4-6 Weighted Push-ups / Strict Ring Dip (3sec down)

C. Metcon

   Team of 2 (Timecap 9min)
   2000m C2-row alternative 100/120cal Assault Bike


Session notes: POST-OPEN: Focus on sundays for next 6 weeks will be primarly building strength. We will try diffrent variations of strength setups with a goal to maximize our potential both unilateral and bilateral. 
AHAFA = As heavy as form allow

30 March 2019 - WOD
1.A: CROSSFIT OPEN 19.1-5
”Duo”
For time:
10 Rounds or
19 Wall Balls (9/6)
19 Cal Row
Then:
25 Knee Raise
50 Singel (Double) Unders
15 Squat Clean (60/40)
25 Knee Raise
50 Singel (Double) Unders
13 Squat Clean (80/55)
25 Knee Raise
50 Singel (Double) Unders
11 Squat Clean (100/65)
Then:
60 m OH Lunges (22.5/15kg)
50 Dumbell Box Step Up (22.5/15kg)
50 Strict Handstand Push Ups
60 m Bear Crawl (HS Walk)
Then 
3 Rounds of
10 Snatches (40/30kg
12 Bar lateral Burpees 
3 Rounds of
10 Bar Muscle Ups
12 Lateral Burpees
Then:
33-27-21-15-9 reps of:
Thrusters (43/29kg)
CTB Pull Ups
 
 
>60 min TC<
 
29 March 2019 - WOD
1.A: Back Squat 3x2 reps(As heavy as form allows)(15 min)
 
2.A: ”DuoFredag”
For time: 
2 Rounds of
21 Kettlebell Swings (32/24kg)
21 Goblet Squat (32/24kg)
2 Rounds of: 
15 Lateral Burpees
15 Knee Raise (TTB)
2 Rounds of: 
9 Deadlift (120/85kg)
9 Ring Rows(Bar/Ring Musle Ups)
Again: 
21 Kettlebell Swings (32/24kg)
21 Goblet Squat (32/24kg)
15 Lateral Burpees
15 Knee Raise (TTB)
9 Deadlift (120/85kg)
9 Ring Rows(Bar/Ring Musle Ups)
 
 
 
3.A: After Bash 
Tacos
 
27 March 2019 - WOD
1.A: Split Jerk tech (20 min)
(1.B: OTM for 10 min: 2 Split Jerk 80-90%)
2.A: 5 Rounds of: 
Max reps Ring Rows/Strict Pull Ups (Max 10 reps, klarar ni fler kör ni viktade)
10 Cal AB 100% Effort
20 Cal C2 100% Effort
Rest 3 min Between rounds 
 
3.A: After Bash 
Windmill 5x5 reps 
26 March 2019 - WOD
1.A: ”DuoTisdag”
10 Rounds YGIG
30 Double Unders
15 Dumbell Clean (22.5+22.5/15+15kg)
8 Rounds YGIG
10 Cal C2/AB/SE
6 Burpee Box Jump Over
6 Rounds YGIG
10 Wall Balls 
10 Dumbell Snatch
4 Rounds YGIG
10 Dumbell Deadlift (22.5+22.5/15+15kg)
10 Dumbell Squat (22.5+22.5/15+15kg)
10 Shoulder to Overhead (22.5+22.5/15+15kg)
2 Rounds YGIG
30 Lunges (22.5+22.5/15+15kg)
 
 
3.A: After Bash 
Powell Raise 5x10 reps
 
25 March 2019 - WOD
1.A: Deadlift 5x5 reps (As heavy as form allows)(15 min)
 
2.A: 9/1-8/2-7/3-6/4-5/5-4/6-3/7-2/8-1/9 reps of: 
Deadlift (50/35kg)
Shoulder To Overhead (50/35kg)
>6 min TC<
 
2.B: 9/1-8/2-7/3-6/4-5/5-4/6-3/7-2/8-1/9 reps of: 
Hang Power Clean (50/35kg)
Push Ups on Bar 
>6 min TC<
 
2.A: 9/1-8/2-7/3-6/4-5/5-4/6-3/7-2/8-1/9 reps of: 
Knee Raise (TTB)
Lateral Burpees
>6 min TC<
 
3.A: After Bash 
Finnen 5x5 reps
 
24 March 2019 - WOD
A. Warmup - OTM 12min (Nose Breathing Only)
  1. 40sec C2 Row
  2. 14 Double KB Clean
  3. 40sec Weighted Wall Sit
  4. 5/5 Half Kneeling Bottom-Up Press


B. Barbell Stamina Training

   B1. Every 20second for 6min (18set)
  • 1 Power Snatch (Pause at the Knee)
   B2. Every 20second for 6min (18 set)
  • 1 Power Clean (Pause at the Knee) 
   B3. OTM 10min

C. AMRAP 10min - Kettlebell Complex (1 KB only AHAFA)

   10 Deadlift - L
   8 KB-Front Rack Back Lunge - L
   6 Cleans - L
   4 Jerks - L
   2 Snatch - L
   15 Sec Overhead Hold - L

   10 Deadlift - R
   8 KB-Front Rack Back Lunge - R
   6 Cleans - R
   4 Jerks - R
   2 Snatch - R
   15 Sec Overhead Hold - R


Session notes:
AHAFA = As Heavy As Form Allow

23 March 2019 - WOD
 ”19.5”
For time:
33-27-21-15-9 reps of:
Thrusters (43/29kg)
CTB Pull Ups
 
>Time cap: 20 minutes<
22 March 2019 - WOD
2019-03-22
1.A: Weighted Dips 5x1 100%1RM (Ring/Bar alt Bench)(15 min)
 
2.A: ”DuoFredag”
21-15-9 reps of: 
L-Sit Dumbell Press (HSPU)
Dips (Ring Dips)
Push Ups on Bar
Then: 21-15-9 reps of: 
Hang Power Clean (50/35kg)
Cal SE/AB/C2
Then: 21-15-9 reps of: 
Medball Ground Over Shoulder 
Wall Climb
Then 21-15-9 reps of: 
Deadlift (50/35kg)
Thrusters (50/35kg)
Then 21-15-9 reps of: 
OH Lunges (OHS) (50/35kg)
Back Squat (50/35kg)
Front Squat (50/35kg)
 
 
3.A: After Bash 
Tacos 
20 March 2019 - WOD
2019-03-20
1.A: Kipping Pull up- Muscle Up Progression (20 min)
 
2.A: For time: 
0-4 min: 
4 Rounds of: 
10 Kettlebell Swings (24/16kg)
10 Goblet Squat (24/16kg)
4:00-8:00 min: 
4 Rounds of: 
5 Ring Rows (Pull Ups)
10  Push Ups
15 Air Squat 
8:00-12:00: 
20 Snatch (40/30kg)
20 Lateral Burpees
20 Deadlift (40/30kg)
12:00-16:00 
2 Rounds of: 
100 Singel Unders (50 Double Unders)
25 Knee Raise (TTB)
16:00-20:00: 
30 Thrusters (40/30kg)
30 Max reps Ring Rows/Assisted Pull Ups/Pull Ups/Bar Muscle Ups Ring Muscle Ups/Burpee Rope Climb
 
3.A: After Bash 
Biceps Curl 5x10 reps 
 
19 March 2019 - WOD
2019-03-19
1.A: Push jerk Tech (10 min)
1:B: OTM for 10 min: 1 Push Press- 2 Push Jerk (As heavy as form allows)
 
2.A: ”Elisabeth”
21-15-9 reps of: 
Squat Clean (60/40kg)
Bar/Bench Dips (Ring Dips)
 
3.A: After Bash 
Powell Raise 5x10 reps  
18 March 2019 - WOD
2019-03-18
1.A: E4M for 16 min: 5 Back Squat 80% of 1RM
1.B: E3M for 12 min: 3 Front Squat 60-70% of BS
 
2.A: For time: 
50 Cal Row/AB/SE
40 Knee Raise (KTE)
30 Wall Balls
20 Burpees
10 Medball Ground Over Shoulder 
>12 min Tc<
 
3.A: After Bash 
Finnen 5x5 reps
 
17 March 2019 - WOD
A. Warmup - Nose Breathing Only
   OTM 12min
  1. 20 Jumping Air Squats
  2. 20 Light Kettlebell Swings
  3. 40 Second Bearhug D-ball
  4. Rest
B. Barbell Stamina Training

   B1. Every 20second for 6min (18set)
  • 1 Power Clean
   B2. Every 30second for 6min (12set)
  • 1 Squat Clean and Jerk
   B3. OTM 6min
  • 1 Heavy Clean and Jerk (80-90%)
C. Metabolic Conditioning - U GO i GO

   C1. U GO i GO 10rounds (10min TC)
      12 Deadlift
      9 Hang Powerclean
      6 Jerks

Rest 2min

   C2. U GO i GO 10rounds (10min TC)
      12 Alt DB-snatch 15/22,5kg
      12 DB-goblet squat 15/22,5kg
16 March 2019 - WOD
”Open 19.4”

For time:
3 Rounds of 
10 snatches (43/29kg)
12 Bar-facing burpees
 
Rest 3 minutes before continuing to…
 
3 Rounds of 
10 bar muscle ups 
12 Bar-facing burpees
 
>12 min TC<
15 March 2019 - WOD
2019-03-15
1.A: Build 1 Heavy Deadlift (10 min)
 
2.A: ”FredagsDuo”
”6Hundringen”
50 Ring Rows (Pull ups)
100 Push Ups
100 Deadlift (60/40kg)
100 Box Jumps
100 Knee Raise (TTB)
100 Cal C2/SE/AB
50 Ring Rows (Pull Ups)
>35 min TC<
 
3.A: After Bash 
Tacos
 
13 March 2019 - WOD
2019-03-13
1.A: Power Snatch tech (15 min)
(1.B: Build 1 Heavy Power Snatch)
 
2.A: 10 min Amrap: 
10 Power Snatch (35/25kg)
30 Singel (Double)Unders
 
3.A: After Bash 
Weighted Plank 3x45 sek 
12 March 2019 - WOD
2019-03-12
1.A: Kipping/Butterfly CTB Progression/Tech (15 min)
 
2.A: 5 Round for time: 
R1: 5 Bar MU (alt 10 Ring Rows/Pull Ups/CTB)
R2: 10 CTB (alt 10 Ring Rows/Pull Ups/CTB)
R3: 15 PU (alt 10 Ring Rows/Pull Ups/CTB)
R4:20 TTB (alt 10 Ring Rows/Pull Ups/CTB)
R5: 5 BMU, 5 CTB, 5 PU, 5 TTB (alt 10 Ring Rows/Pull Ups/CTB)
10 Dumbell Snatch (22.5/15kg)
15 Dumbell Squats (22.5/15kg)
20 Abmat Situps
 
3.A: After Bash 
Powell Raise 5x10 reps 
11 March 2019 - WOD
1.A: E3M for 15 min: 5 Push Press 
2.A: 21-18-15-12-9-6-3 reps for time:
Hang Squat Clean (40/30)
lateral Burppes

3.A: After bash: windmill 5x5
10 March 2019 - WOD
90min Snatch med Sara M
08 March 2019 - WOD
1.A: Build 1 heavy Shoulder Press (10 min)
 
2.A: For time: 
21-18-15-12-9-6-3: 
Shoulder Press (22.5+22.5/15+15kg)
Ring Rows (Strict Pull Ups)
Box Step Over (22.5+22.5/15+15kg)
Push Ups
Strict Knee Raise (Strict Toes to Bar)
Dumbell Squats (22.5+22.5/15+15kg)
 
3.A: After Bash 
Tacos 
06 March 2019 - WOD
1.A: Ring Muscle Up progression (20 min)
(1.B: OTM for 12 min: 1-4 Ring/Bar Muscle Ups)
 
2.A: ”Death By Thrusters-Pull Ups(alt KB Swing)-Burpees”
EMOM for 2 rounds: 
 
1 Thrusters 1 Pull Ups 1 Burpees first min
2 Thrusters 2 Pull Ups 2 Burpees second min
3 Thrusters 3 Pull Ups 3 Burpees third min
Continuing this for 8 min, theirs start from 1 
 
 
3.A: After Bash 
Windmill 5x5 reps 
05 March 2019 - WOD
1.A:  Burpee Box Jump Over tech(Open Standard)(10 min)
 
2.A: For time: 
30 Cal AB/SE/C2
25 Dumbell Snatch (22.5/15kg)
20 Burpee Box Jump Over 
15+15 Over Head Lunges (22.5/15kg)
5+5 One Arm Thrusters (22.5/15kg)
15+15 Over Head Lunges (22.5/15kg)
20 Burpee Box Jump Over
25 Dumbell Snatch (22.5/15kg)
30 Cal AB/SE/C2 
 
3.A: After Bash 
Powell Raise  
04 March 2019 - WOD
1.A: Weighted Pull ups 5x3 reps (20 min)
(alt Seal Row 5x5 reps)(20 min)
 
2.A: OTM for 15 min:
Min 1/4/7/10/13: 6 Power Clean+ 6 Lateral Burpees (60/40kg)
Min 2/5/8/11/14: 6 Front Squat + 2 Wall Climb (6 HSPU)(60/40kg)
Min 3/6/9/12/15: 6 Shoulder to Overhead + 10 Ring Rows (6 CTB) (60/40kg)
 
3.A: After Bash 
Weighted Plank 5x30 sek
 
03 March 2019 - WOD
A. Barbell Stamina Training

   A1. Every 20 second for 8min (24set)
  • 1 Power Clean into Jerk (≈65% of 1RM)
   A2. Every 20 second for 6min (18set)
  • 1 Power Snatch (≈65% of 1RM)

B. Gymnastic


   B1. Teknik 15min Handstand Push-up

   B2. In one attempt - Perform a max-set Handstand Push-up


C. Metabolic Conditioning - 2rounds - 3min on 2min off (18min total)

   C1. AMRAP
  •       7 Boxjump
  •       7/7 Jumping Lunges (Pistols)
  •       7 HSPU

   C2. For time 12-9-6-3
  •        Hang Power Snatch 25/35kg
  •        Overhead Squat 25/35kg

Session notes:
Conditioning session will be done as follows -> 3min C1 -> 2min rest -> 3min C2 -> 2min rest -> 3min C1 -> 2min rest -> 3min C2 -> Finished @ 18th minute

02 March 2019 - WOD
Open 19.2

 Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.
 
Stop at 20 minutes.
01 March 2019 - WOD
2019-03-01
1.A: Power Clean tech (10 min)
 
2.A: ”FredagsDuo”
0-4:00: 1000m C2/SE/AB
4:00-8:00: 21-15-9 reps of: Deadlift (100/70kg)+ Dumbell Press (HSPU)
8:00-12:00: 5 Rounds of: 10 KB Swings (32/24kg)10 Goblet Squat (32/24kg)
12:00-16:00: 60 Burpees
16:00-20:00: 15-10-5 reps of: Power Clean (80/55kg)- Knee Raise (TTB)
20:00-26:00: 50-40-30-20-10 reps of: Singel(Double) Unders- Abmat Situps
 
3.A: After Bash 
Tacos