2016 > 12

1 RM squat clean in 15 min
BG practice power clean
 
Metcon
20 min Amrap
in teams of 2, share anyhow
9 Deadlifts 80/55kg BG: 60/40kg Elite:110/75kg
8 Pull ups BG: Jumping pull ups Elite: muscle ups
9 Squat cleans 50/35kg BG: Power clean 30/20kg Elite: 70/47,5kg

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Dumbbell overhead squat 5-5-5-5-5 reps
Increase weight if form allows
Then
Row 500m for time

Metcon
For time: Timecap 10 min
10 Thrusters 43/30kg BG: 20/15kg Elite: 60/43kg
50 double unders, scale to single unders
8 Thrusters
40 double unders
6 Thrusters
30 double unders
4 Thrusters
20 double unders
2 Thrusters
10 double unders

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For time
12 Days of Christmas
1 Rope Climb
2 Muscle ups Scale to box dips
3 Power Snatches 52/38kg Scale: 40/30-30/20-20/15kg
4 Clean and Jerks 52/38kg Scale: 40/30-30/20-20/15kg
5 Handstand Push ups Scale to Hand release push ups
6 Chest-To-Bar Pull ups Scale to pull ups- jumping pull up
7 Toes-To-Bar Scale to hanging knee raises- ab-mat sit ups
8 Slam ball over shoulder 20/35kg Scale to 20/16-16/12
9 Burpee box overs
10 Dumbbell snatch, alternating 24/16kg BG: 16/12kg Elite 32/24kg
11 Kettlebell Swings, russian 24/16kg
12 Calories on Rower

Just as the 12 Days of Christmas song is sang, repeat previous movements in a descending pattern.
1 rope climb then,
2 muscle ups + 1 rope climb, then,
3 power snatches + 2 muscle ups + 1 rope climb.
Continue the pattern until you descend from 12 Calories on the Rower to 1 Rope climb.

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Skill
3 rounds for quality 5 Muscle Snatch 5 Power Snatch 5 Hang power snatch 7 Burpees 30 sec lats stretch against wall 10 scapula push ups
Hang power snatch 3-3-3-3-3 with increasing weight Work up to a heavy triple for the day
Practice kipping during rest
Metcon 5 Rounds for time, TC 15min 10 Hang Snatches 52/38kg BG: 20/15kg 12 Toes to Bar BG: Ab-mat sit ups 50 Double unders BG: 50 Single unders

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Skill
3 rounds for quality
5 Muscle Snatch
5 Power Snatch
5 Overhead squat
5 Pressing snatch balance, slowly pressing yourself down under the bar
5 Snatch balance
7 Burpees
30 sec lats stretch against wall
10 scapula push ups
 
20 min, work up to and perform
1 Power Snatch + 1 Squat Snatch 6 sets at 75% of 1 RM of power snatch
 
20 min, work up to and perform
3 Split Jerk 5 sets at 70-80%RM
 
Beginners practice power snatch and split jerk with light weights
 
Metcon
For time TC 10min
100 push ups for time
Scale up to HSPU

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3 rounds for quality
10 Burpees
10 banded RDL
10 squat jumps
10 scapula push ups
10 Banded pull aparts
 
Deadlift
5 at 65%
5 at 75%
5+ at 85%
Rest 2:00 minutes between sets
Then
1-3 attempt on a max lift for the day

Metcon
9 min AMRAP
7 Handstand push ups BG: feet elevated push ups
7 Box Jumps Elite: high boxes
7 Deadlifts 102/70kg BG: 60/40kg

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Skill
3 rounds for quality
5 Burpee
5 Push ups
10 Air squat
10 jumping jacks
10 hangin shoulder shrugs
 
Set up for Metcon
 
Metcon
2 min rest between amraps
5 min AMRAP
10/8 cal Row
5 Burpee Pull up
 
5 min AMRAP
8 Goblet Squats 24/16kg BG: 16/12kg
12 Kettlebell Swings 24/16kg BG: 16/12kg
 
5 min AMRAP
10 Ab mat Sit Ups
15 Wall Balls 9/6kg
 
5 min AMRAP
10/8 Cal Row
10 Box Step Ups with plate 15/10kg BG:10/5kg

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In teams of 3, share anyhow
Buy In:
15 Rope Climbs
Then
3 Rounds
180 Double unders
30 Hang Power Cleans 40/30kg BG: 20/15kg Elite: 61/43kg
Then 3 rounds of
12 Burpee pull up Elite: Burpee bar muscle-ups
30 Toe to bar BG: Hangin knee raises
45 Pull ups Elite: Chest to bar Pull Ups
6m Handstand walk (one athlete) Elite: all
30 Front Squats 50/35kg BG: 20/15kg Elite: 70/50kg
20 Push press 50/35kg BG: 20/15kg Elite: 70/50kg
10 Snatches anyhow 50/35kg BG: 20/15kg Elite: 70/50kg

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Skill
3 rounds for quality
5 Hip bridges
20 Reverse Lunges
10 Banded RDL (stående med gummiband runt nacke och under fötterna)
10 Scapula push ups
10 Banded rows (sit på marken med raka ben, sätt gummiband under fötterna och dra som på en roddmaskin)
20 jumping jacks
1 min lats stretch against wall
 
1RM Turkish get up with barbell
 
Hang power clean practice and standars
 
Metcon
In teams of two, 10 reps each at a time
AMRAP 3 min
Hang power cleans
 
Pick your own weight on the bar. Score is reps x weight

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0-7 Max burpees in 7 minutes
7—20 Establish max weight in a bear complex
20-30 Nate or cindy: 2-4-8 MU, HSPU, kb swing 32/24kg, 5-10-15 pull ups, push ups, airsquats
30-35 Rest
35- For time Airforce*
 
*Air force
20 Thruster
20 Sumo deadlift high pull
20 Push jerks
20 Overhead squat
20 Frontsquat
Weight 43/30kg
4 burpee every minute on the minute until completion. Begin the work out with 4 burpee.

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Skill
3 rounds for quality, 5-8 min
10 burpees
10 banded pull apart
5 power snatch with barbell
5 Thruster
10 push ups
 
Then prepare for metcons
Today we testing two wods from last weekend’s competition in Växjö
 
Metcon
In teams of 2. Total time 32-37min
For Time. Time cap 10 min
Share anyhow but both must do at least 1 rep of each movement
One partner working at a time.
40 Snatch 50/35kg Scaled: 30/20kg Masters: (+35) 40/25kg
50 Thrusters 50/35kg Scaled: 30/20kg Masters: (+35) 40/25kg
60 Chest to Bar Pushups, (Push ups on the barbell, hit between solarplexus and collarbone)
150 Double Unders Scaled and Master have the option to do 300 single unders
 
Rest 10-15 min then

8 Rounds For Time of: Time cap 12 minutes
5 Chest 2 Bar Pullups (Masters and Scaled: Pullups)
10 Burpees to 25kg Bumper Plate
15 Goblet Squats 24/16kg Masters and Scaled 16/12kg
First team member does all their 4 rounds first then tags second team member who does their 4 rounds last.
Time Cap 12 minutes. If 8 rounds are not completed before the time cap 1 second will be added to 12 minutes for every rep not completed as the team's time.

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Skill
3 rounds for quality
6 Wall squat
8 Goblet squat, increase weight each round
10 Air squats, slow and controlled
10 Hanging shrugs
10 Hollow rock
10 Band rows (sit på marken med raka ben, sätt gummiband under fötterna och dra som på en roddmaskin)
 
Build up to 1 RM front squat in 20 min
 
Metcon
2x5mins rounds AFAP
15 box jumps
30 wall ball 9/6kg BG: 6/4kg
60 Double unders or 60 single
if you finish in 3min you get 2 mins rest before next round

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Skill
3 rounds for quality
5 Muscle Snatch
5 Power Snatch
5 Overhead squat
5 Pressing snatch balance, slowly pressing yourself down under the bar
5 Snatch balance
7 Burpees
30 sec lats stretch against wall
10 scapula push ups
 
A 4min EMOM (4 sets)
5 squat snatch at 50% BG: Power snatch at 15-30kg
2-3 min pause
B 8mins E2MO2M (4 sets)
3 squat snatch at 80% BG: 3 power snatch at 20-40kg
5 min pause
C 10mins (5 rounds) Complex at 50% of B
1 high hang power snatch
1 mid hang power snatch
1 power snatch from Floor
2 OH squat BG: OH hold for 20 sec
 
Metcon
For time TC 12min
50 deadlifts
50 hang power snatch
50 back squats
50 push press
Weight 20/15kg BG: 15/10kg

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Skill
3 rounds for quality
5 Muscle clean
5 High pull
5 Power Clean
5 strict Press
1 min forearm and triceps mobility
20 Banded pull apart
10 Push ups
5 Burpees
 
12 mins 6 sets E2MO2M - increasing weight, start light!
Min 0:10 clean and jerk 20/15kg
Min 2: 8 clean and jerk
Min 4: 6 clean and jerk
Min 6: 4 clean and jerk
Min 8: 2 clean and jerk
Min 10: 4 clean and jerk at 60+/40+kg
 
Split into 2 groups. Group A you have 5 minutes to warm up for GRACE Group B counting reps, then swope over
 
Metcon
Grace TC 6min
30 clean and jerk 61/43kg

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Team of two, max 5 reps each at a time through all girls,
“Girls gone bad”
Karen
150 wall ball 9/6kg BG: 100 reps 6/4kg
Amanda 9-7-5
Muscle ups BG: Burpee to jumping pull up
Snatch 61 /43kg BG: 35/25kg
Isabell
30 Snatch 60/40kg BG: 20/15kg
Fran 21-15-9
Thruster 43/30 BG: 35/25kg only frontsquat
Pull up BG: jumping pull up
Elisabeth 21-15-9
Clean 61/43 kg BG: 35/25kg
Ring dips. Scale to box dips
Grace
30 clean and jerk 60kg/40 BG: 20/15kg
Diane 21-15-9
Deadlift 102 kg/61 BG: 50/30kg
HSPU BG: push up

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Skill 3 rounds for quality 10 Scapula push ups 10 Hanging shoulder rotations 10 banded pull apart 10 boxjump, low box 10 slam ball over shoulder
Build up to a daily max deadlift in 15 min Metcon
20 minutes Amrap 1 Deadlift 120/75kg BG: 60/40kg Elite:150/100kg 10 toes-to-bars BG: hangin knee raises 15 bar-facing burpees

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For time
1000-m row
50 Wall-balls 9/6kg, High target
50 Box jumps
50 Dumbell snatches 24/16 BG: 16/8 Elite: 32/20kg
50 Russian twist 10/5kg plate
50 Push ups
50 Wallballs 9/6kg, normal target
50 Burpees

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Skill
3 rounds for quality
10 Hollow rocks
10 Hangin shoulder rotations
20 Double unders
20 jumping jacks
20 air squats
 
Take 15-20 min to find max weight in 10m Farmers walk
 
Metcon
50-40-30-20-10 reps for time of:
Ab-mat sit-ups
Kettlebell swings, American 24/16 BG: 16/5kg

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Skill
3 rounds for quality
10 lunges
10 cat cow
10 hangin shoulder shrugs
20 jumping jacks
10 scapula push ups
10 banded pull apart
1 min deadhang
20 sec wall handstand
 
EMOM 10 min
3/1 Strict pull up
5 Wallballs 9/6kg
 
Metcon
In teams of 2, share anyhow
15 min AMRAP
25 pull-ups BG: Jumping pull ups
50 calorie row
100 overhead squats 20/15kg BG: Frontsquat 20/15kg
50 box jumps
25 pull-ups

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Skill
5 laps run (one time)
then
3 rounds for quality
6 Wall squat
8 Goblet squat
10 Air squats
10 Hanging shrugs
10 Hollow rock
10 Band rows (sit på marken med raka ben, sätt gummiband under fötterna och dra som på en roddmaskin)
 
Build up to a heavy squat clean in 20 min
Rope climb practice
 
Metcon
Every 2 minutes for as long as possible complete:
From 0:00-2:00
   2 rope climbs
   2 front squats 50/35kg BG: 40/25kg Elite: 60/40kg
From 2:00-4:00
   2 rope climbs
   3 front squats
From 4:00-6:00
   2 rope climbs
   4 front squats
Continue adding 1 reps to the front squat each interval for as long as you are able.
Scale to 1 rope climb- half rope climb. Beginner: Laying on floor to standing rope climb
Squat clean is ok

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Skill
3 rounds for quality
5 Hip bridges
20 Reverse Lunges
10 Banded RDL (stående med gummiband runt nacke och under fötterna)
10 Scapula push ups
10 Banded rows (sit på marken med raka ben, sätt gummiband under fötterna och dra som på en roddmaskin)
10 low box jumps, explosive
20 sec wall handstand
 
Build up to 3RM deadlift in 15 min
Handstand push up practice
 
Metcon
For time TC 20 min
50 wall-ball shots 9/6kg
50 deadlifts, 84/59kg BG: 60/40kg
50 handstand push-ups. Scale to 75 push ups BG: 50 push ups on knee
Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

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In teams of 2 400 double unders Then 9-15-21-27-33-39-45 Reps for time of: Power Snatch 35/25kg Wall Ball 9/6kg Then 200 double unders

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Skill
3 rounds for quality
5 Hip bridges
20 Reverse Lunges
10 Banded RDL (stående med gummiband runt nacke och under fötterna)
10 Scapula push ups
10 Banded rows (sit på marken med raka ben, sätt gummiband under fötterna och dra som på en roddmaskin)
10 low box jumps, explosive
 
Establish a daily heavy deadlift in 20 min
 
Metcon
You go, I go
As Many Rounds as Possible in 10 Minutes of:
Row 10 Calories
5 Burpees over rower
5 Deadlifts 80/55kg BG: 60/40kg

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Chipper
Hero wod: Hollywood
For time:
Run 2 km. Scale to 1km
22 wallball 12/9kg Scale to 9/6kg, 6/4kg
22 muscle-ups Scale to: 33 Chest to bar, 43 Pull ups, 53 jumping pull up
22 wallball 12/9kg Scale to 9/6kg, 6/4kg
22 power cleans, 84/59kg Scale to 70/50, 60/40,50/35, 40/30
22 wallball 12/9kg Scale to 9/6kg, 6/4kg
Run 2 km. Scale to 1km

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Skill
5 laps run (one time)
then
3 rounds for quality
6 Wall squat
8 Goblet squat
10 Air squats
10 Hanging shrugs
10 Hollow rock
10 Band rows (sit på marken med raka ben, sätt gummiband under fötterna och dra som på en roddmaskin)
 
Take 10-15 min to prepare for the metcon. Try all movements and work up to front squat weight.
 
Metcon
7 Rounds for time TC 30min
15 Toes to Bar BG: Hangin knee raises
10 Push Ups (toes elevated 10cm off the ground)
5 Front Squats 60/40kg BG: 30/20kg
10 lateral burpees

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Headcoach Martin är hjärnan bakom all CrossFit programmering på Svea
Headcoach Martin är hjärnan bakom all CrossFit programmering på Svea