2016 > 10

Accumulate 1:30 min deadhang during the warm up/skill Skill 6 Walll squat 8 Goblet squat 10 Scapula push ups 10 Banded pull apart 10 Band rows (sitt på marken med raka ben, sätt gummiband under fötterna och dra som på en roddmaskin)
Metcon Total time 34 min
Divide the group in two, work them simultaneously, then take a 4 min break and switch places.
1 Every 3 minute for 5 rounds do: Row 300m 20 Wallballs 9/6kg BG: 6/4kg
Rest in the time remaining of the 3 min.
2 Every 3 min for 5 rounds 50 Double unders or 100 single unders BG: Practise DU for 1 ½ minute 20 American kettle bell swing 20/12g BG: 16/8kg
Rest in the time remaining of the 3 min.

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Accumulate 1:30 min deadhang during the warm up/skill Skill 5-10min do 10 scapula push ups 10 banded pull apart 5 Wall squats 30 sec lats stretch against wall 5 Muscle snatch 5 Snatch high pulls 5 Power snatch 5 Overhead squat
16min Build up to a 3RM squat snatch or power snatch
Beginners work timing and skill with low weights (10-30kg in sets of 10 during the 16 minutes Metcon
AMRAP 10 min 8 Box jump overs 8 Pull ups BG: jumping pull ups 4 Handstand push ups BG: Push ups 4 Power snatch 40/30kg BG: 20/15kg

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Teams of 2, 1 work 1 rest 10 minutes: Team 1RM Power Clean
3 minute rest and set up
30 min AMRAP: 10 Power Clean 60/40kg 1 Wallwalk 20 Burpees 2 Wallwalk 30 Cal Row or Assault bike 3 Wallwalks

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Skill
Accumulate 1 min deadhang during the warm up
5-10 min
1 round with stick and 2 with barbell
5 Muscle snatch
5 Snatch high pulls
5 Power snatch
5 Overhead squat
5 Squat snatch
 
EMOM 5 min
5 Power snatch 30/20kg BG: 20/15kg
Then immediately after, take 12min to:
Build up to a 3RM power snatch or squat snatch
 
Metcon
4 rounds
12 Box jump overs
 8 Pull ups
4 HSPU, scale to push press 40/30kg BG: 20/15kg

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Skill Accumulate 1 min deadhang during the warm up 5-10 min 6 Wall squat 8 Goblet squat 10 Air squats 12 Thrusters 14 Cuban rotations 16 External rotations, on each arm
Metcon 5 rounds each Teams 5 YGIG E60sec 30sec Thrusters 40/30kg BG: 20/15kg 30sec Bike for Distance
As soon as you have finished your rounds rest 5 mins then: Complete individually 4 rounds AFAP 10 Push press 30/20kg BG: 20/15kg 20 Russian KB swings20/12kg BG: 16/8kg 30 Double unders, scale to 60 singles

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Skill Accumulate 1 min deadhang during the warm up 1 round with stick and 2 with barbell 5 Muscle cleans 5 High pulls 5 Power cleans 5 Front Squats 5 Squat Cleans
EMOM 5 min 5 Power clean 40/30kg BG: 20/15kg Then immediately after, take 12min to: Build up to a 3RM power clean or squat clean
Metcon 12mins 50 DU, scale to100 singles 10 HSPU, scale to 10 push press 40/30kg BG 20/15kg 50 air squats 10 T2B, scale to hangin knee rasies

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Skill
Accumulate 1 min deadhang during the warm up 5-10 min 5 Wall squat 10 Goblet squat 10 air squats 10 Scapula pull ups 10 Banded pull apart
12min E2MOM (6sets) 5-5-5-3-3-3 Back squats, start at 50% of RM and go for 3 heavy reps at the end
Metcon CrossFit Open 13.2 10min AMRAP of 5 STOH 50/35kg 10 Deadlift 50/35kg 15 Box jumps
Scale as needed

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Skill
Accumulate 1 min deadhang during the warm up 5-10 min
5 Wall squat
10 Goblet squat
10 air squats
10 Scapula pull ups
10 Banded pull apart
Go through the metcon and practice parts needed
Metcon
8min working in pairs YGIG
3 Thrusters 30/20kg BG: 20/15kg
12 Air squats
Rest 3mins
8min working in pairs YGIG
3 Power cleans 40/30kg BG: 20/15kg
12 burpees
Rest 3mins
8mins working in pairs YGIG
3 Deadlifts 50/35kg BG: 35/25kg
12 Russian KB swings 24/16kg BG: 16/8kg

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Skill
Accumulate 1 min deadhang during the warm up
5-10 min
20 Hip bridges
20 Rev lunges
20 Banded RDL
10 Scapula push ups
10 Banded rows
 
12min E2MOM (6sets)
5-5-5-3-3-3 Deadlifts, work towards a heavy 3 rep
Rest 4 mins
2min Deadlift 70% of last rep from above, for max reps
 
Metcon
8 rounds
5 Kettlebell/dumbbell Sumo deadlift high pull 24/16kg BG: 16/10kg
7 Push ups
9 Knee to armpit

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Team of 2, one work one rest, share anyhow
For time:
6 rounds ”Almost Cindy” 1 round is: 9 pull up, Elite: CTB, 6 pushups, Elite: HSPU, 3 frontsquats 61/43 kg)
”Grace” Elite: Double Grace
6 rounds Almost Cindy
”Isabel” Elite: Double Isabel
6 rounds Almost Cindy
30 deadlifts 61/43 kg
6 rounds Almost Cindy
30 front racked lunges 61/43kg BG: Frontsquat

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Skills
5 Muscle Snatch
5 Snatch High pulls
5 Power Snatch
5 Overhead squat
5 Squat Snatch
 
Take 10 min to work up to snatch weight
 
12min E2MO2M (6 sets)
3 Squat Snatch at 80%  BG: 10 Power snatch with 10-25kg
 
Metcon
10 Min AMRAP
10 Pull Up
20 steps overhead carry walking lunges, light kettlebells or dumbbells BG: use plates 2,5-10kg

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Skills
5-10 min
10 Hip bridges
10 Rev lunges
10 Banded RDL
10 Scapula press ups
10 Banded rows
 
Walk through metcon
Practise parts needed like GHD
 
Metcon
In teams of 2
20/15 cal on skierg, both at the same time
80 Double unders, 40 each
20 Synchro Front squat 40/30kg BG: 20/15kg
20 GHD Yoga ball tosses (each, while partner touches ground)
20 Synchro pull ups
20/15 cal on rower, both at the same time
80 Double unders, 40 each
20 Synchro overhead squats (40/30kg BG: 15/10kg

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Skills
10mins
6 Walll squat
6 Goblet squat
10 Air squats
10 Hanging shrugs
10 Scapula push ups
1 min Forearm, tricep, lats mobility mash on bars
 
EMOM  20min
5 Back Squats
2 Squat cleans
Start low and increase load on each movement every other round
 
 
Metcon
Teams of 4-5
EMOM Follow the leader
1min Assaultbike (AB) max calories (or rower)
10 wall balls 9/6kg as quick as possible after AB
4 rounds each
Start on bike as soon a partner has finished

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Skill
10mins of
10 Hip bridges
10 Banded RDL
10 Deadlifts with barbell
10 box jumps
10 Banded pull apart
5 Wall handstand
20 sec Double unders
 
 
Metcon
Team of 2-3
Total time 36 min
3 Rounds of (tot 18min):
4min AMRAP of:
5 HSPU BG: 5 wall handstand
10 Deadlifts 60/40kg BG:50/30kg
20 Double unders
Rest 2min Between each round
3 Rounds of (tot 18min):
4min AMRAP
5 Strict pull ups BG: banded pull up
10 Kettle bell swing, american 24/16kg BG:16/8kg
20 Double unders
Rest 2min between each round

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Skill
2 rounds with stick:
5 Muscle cleans
5 High pulls
5 Power cleans  
5 Front Squats
5 Squat Cleans
 
10mins practice of
Power clean
Thrusters
Deadlifts
 
Metcon
TOT 32min
5 min AMRAP in pairs of 2-3 You go I go (YGIG)
3 Thrusters 40/30kg BG: 20/15kg
6 Air squats
Rest 3mins
5min AMRAP in pairs YGIG
3 Cleans 50/35kg BG: 20/15kg
6 Burpees
Rest 3mins
5 mins AMRAP in pairs YGIG
3 Deadlifts 60/40kg BG: 30/20kg
6 Kettle bell swings, Russian 24/16kg
Rest 3mins
5 mins AMRAP in pairs YGIG
1 Deadlift
1 Power clean
1 Thruster
40/30kg BG: 20/15kg

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Skills
2 rounds of
10 Wall squats
10 Air squats
10 Wallballs throws across the room (Kasta långt på golvet)
10 Wallballs
5 KB swings
 
Metcon
Divide the group in 3 and start them at the same time. After 10 min take 3 min break and move around to next workout.
 
“Row Simplicity”
For 10 min
30 sec rowing at 90% effort
30 sec rowing at 50% effort
 
"Wallball n squats"
10 mins EMOM
6 Wallballs 9/6kg BG: 6/4kg
12 Air squats
 
"Swing n push"
10 mins EMOM
6 Push ups
12 Russian Kettlebell swings 20/12kg BG:12/8kg
 
Lower the reps, then the weight when scaling

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Team of 3
2 rounds of:
150 cal assault bike/rower, 25 cal each every time
75 strict HSPU, 10 each, one at a time
150 cal assault bike/rower, 25 cal each every time
75 Muscle up, 10/5 each every time
150 Burpee over bar 25 each, one at a time
Time cap 60 min
 
Scaling
SHSPU: kipping-handstand-feet on box-HR push ups
Muscle up: 100 Chest to bar- 150 Pull up- 150 Banded-150 Jumping

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Skill
2 rounds of
10 scapula push ups
10 banded pull apart
10 lunges
10 cat cow
10 hangin shoulder shrugs
 
Kipping pull up practice
 
 
Metcon
In teams of 2, relay style. Rest the remaining time after 6 rounds.
min 0-6: 6 rounds of
3 pull-ups
6 pushups
9 squats
min 6-12 6 rounds of
4 pull-ups
8 pushups
12 squats
min 12-18 6 rounds of
5 pull-ups
10 pushups
15 squats
min 18-24 6 rounds of
6 pull-ups
12 pushups
18 squats

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Skill
2 rounds of
5 Muscle snatch
5 Snatch high pulls
5 Power snatch
5 Overhead squat
5 Squat snatch
 
E2MOM 16min (8 sets)
6 Power snatch
3 Overhead squat with 2 sec pause in bottom
 
Metcon
AMRAP 10 min
Odd min Max reps overheadsquat or heavy goblet squats
Even min Max reps pull ups
Work 30 sec each minute

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Skill
3 rounds of
5 Hip bridges
20 Reverse Lunges
10 Banded RDL (stående med gummiband runt nacke och under fötterna)
10 Scapula push ups
10 Banded rows (sitt på marken med raka ben, sätt gummiband under fötterna och dra som på en roddmaskin)
 
E2MOM 20min (5sets each) of:
5-7 Deadlift, Tempo 3111
5-7 Bench press, Tempo 3010
Increase load each round if form allows
 
Metcon
3 rounds for time TC 10 min
20 Kettlebell Swings, Russian 24/16 BG: 20/12kg Elite: 32/24kg
10 Box jump overs

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Skill
3 Rounds of (10 min)
6 Walll squat
8 Goblet squat
10 Air squats
10 Hanging shrugs
10 Band rows (sit på marken med raka ben, sätt gummiband under fötterna och dra som på en roddmaskin)
 
Metcon
3 minutes of maximum fun (Tot 30 min)
2 rounds of
3 mins Row max distance
Rest 3 min
3 min Max wallballs 9/6kg BG: 6/4kg
Rest 3 min
3 mins Max burpee box jumps
Rest 3 min

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Skill
2 rounds of
4+4+4 KB swings, heavier each set of four
5 Burpee to rings
10 V sit ups
Tarzan sequence
 
Dumbbell snatch
5 min practice up to your metcon weight.
 
Metcon
10min Amrap in teams of two, relay.
6 Dumbbell snatches  20/12kg BG:16/8 Elite: 30/20
8 Pull ups BG: jumping pull ups
10 Goblet squat 20/12kg BG:16/8 Elite: 30/20
5 min reset
12min working in teams of 4
Max cal row
Each athlete row 30 sec a time.

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Skill
Mobility +
2 rounds of
5 Muscle cleans
5 High pulls
5 Power cleans
5 Front Squats
5 Squat Cleans
 
E2MOM 16min (8 sets)
4 Power clean
2 Push jerk
Increase weight to round 4, then use 70% of 1RM push jerk
 
Metcon
For 12 min do:
1 Power clean 40/30kg BG: 30/20kg
2 Toe to bar BG: V-ups or hanging knee raises
4 Air squats
Double the reps next round 2-4-8 reps. keep doubling the reps each round

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In teams of 2
100 Rounds for time of
1 strict deficit HSPU 15/10cm Scale to strict-kipp-wall handstand-HR push up
2 Squat cleans 70/48 kg scale to 60/40-50/35-40/25-30/20-20/15kg
3 Burpees

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Skill
2 rounds
5 Muscle cleans
5 High pulls
5 Power cleans
5 Front squats
5 Squat cleans
 
16min E2MOM (8 sets)
1 Power clean
1 Squat cleans
1 Push jerk
sets 1-4 x2 rounds
sets 5-8 x1 round
increase weight each round
 
Metcon
20 mins AMRAP In teams of 3, relay style
5 Toe to bar BG: Hangin knee raises
10 Thrusters 35/25kg BG: 20/15kg
5 Burpees

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Skill
6 wall squat
6 Goblet squat
8 air squats
Hold bottom squat 1 min
8 Hanging shrugs  
10 Banded rows
 
16min E2MOM (4sets each)
5-7 Back Squats, tempo 3010
1-7 Pull ups, tempo 3010, weighted if needed
 
Metcon
“Half a Cindy”
10 min Amrap
5 pull up
10 push up
15 airsquat

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Skill
2 Rounds
20 Hollow rocks
20 Superman
5 Muscle clean
5 Power clean
5 Front squats
5 Push press
 
15min EMOM
Min1 5 Power clean
Min2 5 Front squats
Min 3 5 Push press
Weight 50% of Power clean
 
Metcon
15mins working in teams 3, alternating minutes
Every 60sec do
10 Wallballs 9/6kg BG: 6/4kg
Then max distance row in remaining time
(Var tredje minut jobbar du)

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Skill
5 Muscle snatch
5 Snatch high pulls
5 Power Snatch
5 Overhead squat
5 Squat Snatch
 
16min E2MOM (8 sets)
1 Snatch pull
1 Squat snatches
1 Overhead squat
sets 1-4 x2 rounds
sets 5-8 x1 round
Increase weight each round
 
6 mins E90seconds (4sets)
3-5 Power snatches at 70-80%
 
Metcon
Isabell
30 snatch for time
61.2/43kg

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Skill
20 Hip bridges
20 Reverse lunges
20 Banded RDL
10 Scapula push ups
10 Banded rows
 
20min E2MOM (5sets each) of:
5-7 Deadlifts, tempo 3111, final set 90sec max reps at 70% of best weight
5-7 Bench press, tempo 3010
 
Metcon
In teams of 2
2 rounds
20 Deadlift 2*bodyweight both lifting at the same time with the same bar
20 Pull up, while partner hang deadhang
20 Partner jump over and under, jump over the partner whos in plank position then crawl under.

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Superherohampus-wod
I lag om 2 på tid:
50 m bear crawl 
50 rep Ground to overhead 60/40 kg 
50 m bear crawl 
50 rep boxhopp över 
50 m bear crawl 
50 rep partner medicinboll situps 9/6kg (nudda golvet bakom huvudet med bollen och kasta den till partnern i en situp) 
50 m bear crawl 
50 rep Pullup bar rodd så horisontellt som möjligt (ist för ring rodd)
50 m bear crawl 
50 Partner armhävningar (high five i topp pos) 
Kryp tillsammans, dela på resten.
http://www.barncancerfonden.se/1309412334/#

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In teams of 2
Minute 0-12
AMRAP 12 min, alternating each round
30 double unders BG: 60 Single unders
15 snatches 35/25kg BG: 20/15kg
Score is reps
12-22 min
3 rep max front squat
Score is total weight
Minute 22-30
In 8 min complete
50 deadlifts, partner holds deadlift, 100/70kg
50 handstand push-ups, partner holds handstand BG: push presses 30/20kg
Score is time
Minute 30-finish
150 Wallball over pull up bar, athletes on both sides tossing the ball over the bar 9/6kg BG: 6/4kg
100 cleans 60/43kg
50 Double unders de lux, both athletes jump single unders at the same time with the same rope.
25 muscle ups, scale to 40 chest to bar 60 pull ups 80 jumping pull ups.
Score is time
 

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Skill
Frontsquat pyramid
2-4-6-8-10-8-6-4-2
Increase weight every set. Start low.
 
Metcon
4 rounds for time
15 Goblet squat 24/16kg BG: 12/8kg
15 Wallball 9/6kg BG: 6/4kg
15 Power snatches 35/25kg BG: 20/15kg
15 Pull up BG: Jumping pull up
3 Rope climbs

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