2016 > 11

Skill
3 rounds for quality
5 Muscle snatch
5 Power snatch
5 Overhead squat
30 sec lats stretch against wall
10 banded pull apart
5/3 strict pull ups, banded if needed
 
Take 10 min to establish a heavy power snatch, aim higher than the metcon weight.
 
Metcon
20 rounds TC 30min
1 Power Snatch 50/35kg BG:30/20kg Elite 70/47,5kg
5 Pull ups
10 Push ups
15 Squats

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Skill
3 rounds for quality
5 Muscle cleans
5 Power cleans
5 Front Squats
10 scapula push ups
10 banded pull apart
1 min deadhang
20 sec wall handstand
 
Take 10-15 min to prepare for metcon. Practice 1-2 weak spots in the metcon and work up to weights used.
 
Metcon
For time: 
21-15-9
Hang power cleans 50/35kg BG: 30/20kg Elite: 60/40kg
Front squats
shoulder to overhead
Pull ups BG: Hangin knee raises
HSPU BG: HR Push ups
 

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Skill
3 rounds for quality
10 scapula push ups
10 banded pull apart
10 lunges
10 cat cow
10 hangin shoulder shrugs
20 jumping jacks
 
18 min E3MOM
4-6 Bench press. 2 sec pause at chest 50-60%RM
4-6 Strict pull ups. 1 sec pause at top
20 sec ring hold top position
 
10 mins EMOM
5 HSPU or 5 Thrusters 45/35kg BG: 20/15kg Elite: both
20 Double unders or 40 singles
Complete rest min 5-6

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Teams 2-4
30 Dumbbell shoulder to overhead 20/12kg Elite: 24/16kg BG: 12/8kg
30 t2b, Person nr 2 start on DB when the person in front is finish with t2b
30 cal row or ab
30 Boxjump overs
30 Deadlift 90/60kg 60/40kg
10 min rest
in teams of 2, 1 rep at a time,
80 squat clean, 40 each
Pick a challenging weight: 83/55kg 70/47,5kg 60/40kg, 50/35kg, 40/25kg,

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Skill Power Clean Press Paused dip jerks Split jerk
12 min (6sets) E2MOTM Complex 1 Push press 1 Push jerk 2 Split jerk BG: Push press Increasing weight each set if form allows
Metcon 18min Teams 3 EMOM 6x 45 sec each rowing for max calories

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Chipper fredag
Complete for time: 256 Double unders, scale to 400 singles 128 Prison squats, hands on head 64 Power snatches 20/15kg BG: 15/10kg 32 Pull ups BG: banded Elite: Chest to bar 16 Squat cleans 70/47,5kg BG: 40/30kg Elite 83/57,5kg 8 Wall walks BG:16 HR push ups 4 Body blasters delux: Burpee+toe to rings+ ring muscle up+skin the cat* 2 Deadlift 110/72,5kg BG: 60/40kg Elite: 140/90kg 1 Rope Climb Elite: Legless
*Skalat: Burpee + toe to bar+ pull up Burpee + sit up + jumping pull up

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Skill
Ankle /calf mobility
Wall squats
Goblet squats
Kneed banded squats
BB paused squats
 
16 mins (8sets) E2MOTM
Back squats 10-8-6-4-5-4-3-4
Increasing weight each set, start at 40-50%RM
 
Metcon
10mins AMRAP
4 Ring muscle up or 12 pull ups
16 Russian KB swings 20/12kg BG: 16/8kg Elite: 24/16kg
32 Double unders

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Skill
Power Snatch
Pressing snatch balance
Snatch balance
Squat Snatch
 
20 min (10sets) E2MOM
Complex
Work up to the weight during the first two sets
1 Power snatch 43/30 BG: 20/15kg Elite: 60/40kg
1 Snatch balance BG: Snatch push press
2 Overhead squats
 
Metcon
In Teams of 3-4 Relay style
15 Min AMRAP
5 Deadlift 75/50kg BG: 50/30kg Elite 100/70kg
12/9 calorie row

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No skill today
 
Metcon
For a long time (24min, 3 rounds)
1 min on / 1 min off
Max Hang Power cleans, first round with barbell, then 40/30kg BG:20/15kg
Max Burpees
Max Wallballs
Max Dumbbell snatches 15-25kg
Rest 10 min
“DT” TC 15min
5 rounds
12 Deadlift
9 Hang power clean
6 Push jerks
40/30kg BG: 20/15kg Elite 50/35kg

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Skill
2-3 rounds with barbell
Power Clean
Front squat
Scarcrow squat clean
Squat clean
 
12min (6 sets) E2MO2M
Squats clean
3 high hang squat clean
2 mid hang (knee) 2sec pause at bottom of squat
 
Metcon
6 rounds (12min)
One round is 1 min work, 1 min rest
5 Squat cleans 50/35kg BG: Powerclean 30/20kg Elite: 75/53kg
Max wall balls 9/6kg

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In teams of 2 share anyhow 21-15-9-6-3 reps for time of:
Strict handstand push-ups Front squats, from floor 60/43kg BG: 35/25kg Elite: 75/50kg Bar Facing Burpees
Rest 10 min then
5 rounds 15 Syncro Overhead Squats 50/35kg BG: 20/15kg 10 Alternating Box Jumps 5 Syncro Muscle Ups Scale to 10 Chest to bar-20 pull ups- 30 jumping pull up *rest 1 minute between rounds

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Skill
2 Rounds Partner Wheel Barrow Walk 20 KB Swing Russian 20 Partner Med Ball Chest Pass
Then Work up in weight for the kb swing as needed. Set-up rowers and organize logistics"
Metcon TC:25min With a partner complete 150 Russian KB Swings 20/12kg Elite: 28/20kg (25/20/15/10/5 reps each) 150/120 Calories on the Assault Bike or Rower (one person works at a time) 150 Burpees (25/20/15/10/5 reps each)
**For the Swings and Burpees:
One person does 25 reps, then the next person does 25 reps. The first person then does 20 reps and then the next person does 20 reps. Continue until each person does 5 reps.

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Skill
2 Rounds Barbell Complex Warm-up 6 Power clean 6 Front squat 6 Strict press 6 Back Rack Lunges 6 Push jerks
Push Jerk 10-15min Build up in load for the push jerk and/or the overhead squat.
Metcon 30min Every 4 Minutes for 3 Rounds: 10 Push Jerks 60/43kg BG: 35/25kg 400/300 meter row
At the 15 minute mark: Every 4 minutes for 3 Rounds: 12 Overhead Squats 40/25kg 25 Box Jump Overs

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Skill 3 Rounds 75 Single unders 10 Barbell rows 3 Wall walks 10 V-ups 10 Single Leg DB Deadlift (5/side) 10 Overhead Squats with barbell 30 Second Samson Stretch per side or 10 IT Band Rolls per side
Then Deadlift Progression 4-5 rounds NOT for time of: 3 "Touch and go" Deadlifts (increase weight each round. The 4th or 5th round should be the weight being used for the workout. 3 Wall Ball 9/6kg
Metcon TC 15min 5 Rounds 20 Wall Ball 9/6kg 10 Deadlifts 75/50kg BG: 50/30kg Elite: 102kg/72kg

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Skill
6 Rounds
20 seconds Single unders
10 seconds rest
20 seconds of Mountain climbers
10 seconds rest
15 Minutes of muscle up practice
Show options that they can practice and then coach individually from there.
During this time period accumulate 30 Strict Presses with an empty barbell.

Metcon
In 10 min
Build to heaviest weight for 4 reps of
Strict Press
Rest 5 min then
4 Rounds of (TC 15min)
Run 200 meters 
20 Push ups
10 Kettle bell snatches 16/8kg

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Skill
1) 5 Minutes of Running, Biking, or Rowing
2) 2 Rounds
Barbell Complex Warm-up
6 Hang power clean
6 Front squat
6 Strict press
6 Back Rack Lunges
 
Toes to Bar Progression practice for 10 min

Metcon
2 rounds TC 20min
40 Toes to Bar Scale to 20-30 lying toe to kettle bell
40 DB Thrusters 16/12kg per hand. Scale to 30 reps and a weight you can do 10 unbroken with
40 DB Walking Lunges 16/12kg per hand. Scale to 30 reps and a weight you can do 20 unbroken with
40 Jumping Air Squats. Scale to Air squat

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Skill
1) Tabata Jump Rope Drills
1- Singles
2- High knee
3- Alternating legs
4- Singles
5- High knee
6- Butt Kickers
7- Double Under
8- Double Under or Triple Under
*Go through the series 1 time. Spending 20 seconds at each movement and resting 10 seconds between movements
 
2) 2 Rounds
15 Band Pull Aparts
10 Pass Through with band
10 Second Hollow Hang
10 Second Superman on Bar
 
Then practice for 15-20 min
Hang Power Clean Progression
Pull-up Progression
Build up in load for the Hang Power Clean doing 5 sets of 3 reps increasing in load and set-up pull-up area for scaling as needed.
 
Metcon
100 Double Unders Scale to 2 min practice
immediately into:
15-12-9-6-3
Hang Power Clean 45/35 Scale to 30/20kg
10-8-6-4-2
Chest to Bar Pull-ups Scale to jumping chest to bar
upon completion of the final pull-up
100 Double Unders Scale to 2 min practice

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In teams of 2, share anyhow
CrossFit Open 13.1
AMRAP 17 minutes of:
40 Burpees to a 15cm target from fingertips
30 Snatch 34/20kg Scaled: 20/15kg
30 Burpees to a 15cm target
30Snatch 61/34kg Scaled: 34/25kg
20 Burpees to a 15cm target
30 Snatch 75/45kg Scaled: 45/34
10 burpees to a 15cm target
Snatch, as many reps as possible 95/54kg Scaled: 55/40
 
5 min rest then
 
CrossFit Open 15.3
AMRAP 14min
7 muscle-ups Scaled: 14 Handrelease Push ups (I riktiga skalade tas denna övningen bort helt.)
50 wall-ball shots 9/6kg Scaled: 6/4kg
100 double-unders Scaled: 200 Single unders
 

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Accumulate 1:30 min deadhang during the warm up/skill
Skill
5-10 min
5 Muscle cleans  
5 Power cleans
5 Front Squats
5 Squat Cleans
5 Strict press
5 Push press
5 Push jerks
Then
Take 10 min to find a daily heavy clean and jerk, max 12 lifts.
 
Metcon
CrossFit Open 15.1
AMRAP 9 min
15 toes-to-bars Scaled: Hanging knee raises
10 deadlifts 52/34 kg Scaled 38/25 kg
5 snatches 52/34 kg Scaled 38/25 kg *ground-to-overhead allowed in scaled
Then immediately
CrossFit Open 15.1a
1-rep-max clean and jerk
6-minute time cap
 

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Accumulate 1:30 min deadhang during the warm up/skill Skill 5-10 min 5 Wall squat 10 Goblet squat 10 air squats 10 Scapula push ups 10 Banded pull apart
Then
Take 10 min to work up ta heavy thruster for the day. Max 12 lifts.
Metcon
CrossFit open 16.5
21-18-15-12-9-6-3 reps for time of: Thrusters Burpees
Men use 43kg Scaled: 29kg Women use 29kg Scaled: 20kg

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Accumulate 1:30 min deadhang during the warm up/skill
Skill
5-10 min
5-10 min
20 Hip bridges
20 Rev lunges
20 Banded RDL
10 Scapula push ups
10 Banded rows
10 wallball

Then
Take 10 min to work up to a heavy deadlift for the day. Max 12 lifts
 
Metcon
CrossFit Open 16.4
AMRAP 13min
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups Scaled: hand release push-ups
Men deadlift 102kg and throw 9kg. ball to 10-ft. target. Scaled: 61kg and 9kg to 9-ft target
Women deadlift 70kg and throw 6kg ball to 9-ft. target. Scaled: 43kg and 4kg to 9ft-target

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Accumulate 1:30 min deadhang during the warm up/skill Skill 5-10 min 10 Scapula push ups 10 Hanging shoulder rotations 10 banded pull apart 5 Muscle snatch 5 Snatch high pulls 5 Power snatch
Then
Take 10 minutes to work up a heavy power snatch for the day. Max 12 lifts. Metcon
CrossFit Open 16.3 AMRAP 7 min 10 power snatches 3 bar muscle-ups Scaled: 5 jumping chest to bar pull ups
Men use 34kg Scaled: 20kg Women use 25kg Scaled: 15kg

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Accumulate 1:30 min deadhang during the warm up/skill
Skill
5-10mins
6 Wall squat
6 Goblet squat
10 Air squats with 3 sec pause in bottom position
10 Scapula push ups
1 min Forearm, tricep, lats mobility mash on bars
10 Hollow rocks
10 Hangin shoulder rotations
30 Double unders
 
Then
Take 10 min to work up ta a daily heavy squat clean

Metcon
CrossFit Open 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars Scaled: Hangin knee raises
  50 double-unders Scaled: Single unders
  15 squat cleans, 61 / 38 kg Scaled: 43/25kg
If completed before 4 minutes, add 4 minutes to the clock and proceed.
Same movements but descending squat cleans with higher weight each four minute
  Min 4-8: 13 squat cleans, 83 / 52kg Scaled: 52 / 34kg
  Min: 8-12: 11 squat cleans, 102 / 65kg Scaled: 61 / 43kg
  Min 12-16: 9 squat cleans, 124 / 79kg Scaled: 70 / 52kg
  Min 16-20: 7 squat cleans, 142 / 93kg Scaled: 83/ 61kg
Stop at 20 minutes.
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Accumulate 1:30 min deadhang during the warm up/skill
Skill
2 rounds of
10 scapula push ups
10 banded pull apart
10 lunges
10 cat cow
10 Overheadsquat with stick
Then
Take 10 min to work on overheadsquat/frontsquat walking lunges

Metcon
CrossFit Open 16.1
AMRAP 20 min
7,5m overhead walking lunge
8 burpees
7,5m overhead walking lunge
8 chest-to-bar pull-ups
Men 43kg
Women 29kg

Scaled
AMRAP 20 min
7,5m front rack walking lunge
8 burpees
7,5m front rack walking lunge
8 jumping chin-over-bar pull-ups
Men 20kg
Women 15kg

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Fredrika – Svensk Hero WOD
(Teams of 2, split anyhow, 1 work 1 rest)
5 varv på tid
11 Deadlift 100/70kg
15 Lateral burpees over bar
13 Handstand Push-Ups
51 Double-Unders
10 Muscle-Ups

Efter 5 varv
17 min Rodd – max meter
Timecap på första biten 25 min.
Total timecap: 42 min.

Skalad version
(Teams of 2, split anyhow, 1 work 1 rest)
5 varv på tid
11 Deadlift 70/50kg
15 Lateral burpees over bar
13 Hand Release Push-Ups
51 Single-Unders
10 Pullups
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Accumulate 1:30 min deadhang during the warm up/skill Skill 5-10 min 20 Hip bridges 20 Rev lunges 20 Banded RDL 10 Scapula push ups 10 Banded rows
Then
Every 2 min for 20 min do: 5 Deadlift 70/40 BG: 50/30kg 5 Strict press 35/20kg BG:20/15kg
Metcon 12mins AMRAP working with a partner, You go I go (YGIG) 10 wall balls 9/6kg BG: 6/4kg 200m row

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Accumulate 1:30 min deadhang during the warm up/skill Skill 2 rounds of 10 scapula push ups 10 banded pull apart 10 lunges 10 cat cow
Then
10 min EMOM 4 Dumbbell squat clean 2*16/2*8kg BG: Goblet squat 16/8kg 2 wall handstand
Metcon Row 500 m as fast as possible Rest 2 mins 1 round of Cindy 5 pull ups 10 push ups 15 Air squats Rest 1min repeat this 5 rounds

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Accumulate 1:30 min deadhang during the warm up/skill Skill 5-10 min 10 Hip bridges 10 Banded RDL 10 Deadlifts with barbell 10 box jumps 10 Banded pull apart 5 Wall handstand 20 sec Double unders
16min Build up to a 3RM squat clean or power clean
Then
Take 50% of that weight and do touch and go squat clean or power clean for as many reps as you can
Metcon 5 rounds TC 15 min8 pull ups BG: jumping pull up 16 American KB swings 20/12kg BG: 16/8kg 32 Double unders or 64 singles BG: Practice DU for 20 sec

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Accumulate 1:30 min deadhang during the warm up/skill Skill 5-10mins 6 Walll squat 6 Goblet squat 10 Air squats with 3 sec pause in bottom position 10 Scapula push ups 1 min Forearm, tricep, lats mobility mash on bars 10 Hollow rocks
Then
In 10 min complete Back squats 5-5-5-3-3-3
Start at 60% of RM and increase each set ta a heavy 3 rep in the end. Rest 3 mins
2min pause then Max rep back squat with 70% of the last 3 rep
Metcon
For time TC 12 min 50 Russian kettle bell swings 20/12kg BG: 16/8kg 25 Push ups 50 Goblet squats 20/12kg BG: 16/8kg 25 Hangin knee raises Elite: Toe to bar 50 Kettle bell walking lunges, KB at chest

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