2017 > 04

Metcon
In teams of 2
AMRAP 12min, 1 min work, 1 min rest. Partner continue were the other one ended.
12 Wallballs 9/6kg
9 Shoulder to Overhead 43/30kg
6 Pull ups 
L1: 15/10kg slamball used as wallballs, 52/38kg, chest to bar
L2: RX
L3: 30/20kg, bar or ring row
L4: 6/4kg, 20/15kg, ring row
 
3 min Rest
 
Each athlete find 2 Rep max hang clean in 5 min
1 person working on max hang clean 
1 person resting or doing Double unders 
For every 10 Double under, add 1kg to your score
 
5 min Rest
 
15 min AMRAP, share anyhow
30 Thrusters 43/30kg
15 Box step ups (Holding 10kg plate to chest) 
30 Burpees to Plate
15 Box Step ups (Holding 10kg plate to chest) 
30 Kettlebell Swings 24/16kg, russian
 
L1: 50/35kg, 15kg plate
L2: RX
L3: 30/20kg, 5kg plate, 16/12kg
L4: 20/15kg, no plate, 12/8kg

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Metcon
For time 40 min TC
400m run OR 50 Burpees
50 Sit ups
21 Thrusters 43/30kg
50 DUs
21 KB swings 28/20kg, American
12 Pull ups
400m run OR 50 Burpees
40 Sit ups
15 Thrusters 43/30kg
40 DU
15 KB swings 28/20kg, American
12 pull ups
400m run OR 50 Burpees
30 Sit ups
9 Thrusters 43/30kg
30 DU
9 KB swings 28/20kg, American
12 Pull-ups
400m run OR 50 Burpees

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Strength
Take 10 min to warm up to starting weight
Front Squats
1×5 65%
1×5 70%
1×5 75%
1×5 80%
1×5 85%
 
Metcon:
0:00-3:00 3 rounds
3 Pull-ups
5 Thrusters 30/20kg
3:00-5:00 2 rounds
5 Pull-ups
7 Thrusters 40/28kg
5:00-6:00 1 round
7 Pull-ups
9 Thrusters 50/38kg
Score= Time Banked through the rounds
 
L1: 40/28-50/38-60/43kg, chest to bar
L2: RX
L3: 20/15-25/18-30/20kg, knee banded pull up
L4: 20/15kg, ring or bar row

Prog by Martin Leo Soderblom

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Strength
Cleans 
Every 90s for 8 rounds 4 Touch and Go (TnG) Cleans (12 min)
Start at 60% and work your way up to 80%
Don’t exceed 80% for the day
 
Metcon
2 min work, 2 min rest x 3rounds 
15/12 calorie row
7 Handstand push ups (HSPU)
Time Remaining: Power Cleans 61/43kg
Score is cleans across the 3 rounds
 
L1: 15/12 Cals 5 Strict HSPU, 70/48kg
L2: RX
L3: 12/10 Cals, 9 Hand release push ups, 43/30kg
L4: 10/8 Cal. Row, 9 Push-ups, Kettlebell Swings

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Tisdag
Strength
Snatch Every 2 mins for 10 rounds (20 min) 2-4 Snatches
start at 60%RM Add 2,5-5kg each new round if form is good

Metcon
5 min AMRAP
10 Burpees over bar 7 Snatches 43/30kg
Rest 2 mins
5 min AMRAP
10 Medball thrusters 9/6kg 5 Snatches 43/30kg

L1: 52/35kg
L2: RX
L3: 30/20kg
L4: 20/15kg

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Strength
Take 15-20 minutes to find a heavy set in complex
Power Clean
Hang Power Clean
 
Metcon
Every 4 min for 12 min (3 rounds)
Run 400m OR 30 burpees
8 Power cleans 61/43kg
12 Boxjump overs
Goal is the lowest total time when 4 sets are added together
 
L1: 70/48kg, high boxes
L2: RX
L3: 300m run OR 25 burpees, 43/30kg
L4: 300m run OR 20 Burpees 30/20kg

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In 12 minutes complete
Rowing for calories
You and your partner trade on/off
Accumulate as many calories as possible of rowing
 
5 min rest 
 
Complete (TC 45 min)
Share anyhow
100 Front Squats 43/35kg
600m Run together
80 Toe to bar
600m Run together
60 Shoulder to overhead 43/35kg
600m Run together
80 Wallballs 9/6 high target
600m Run together
100 Deadlift 65/45kg
 
L1: 50/38kg, 10 unbroken t2b, if not, they don’t count, 16/12kg slamballs instead of wallballs to normal target, 80/55kg deadlift
L2: RX
L3: 35/20kg, Hanging knee raises, 6/4kg wallballs to high target
L4: Goblet Squats, ab-mat sit ups, 20/15kg shoulder to overhead, 6/4kg WB normal target, 50/35kg deadlift

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2009 CrossFit games final event
For time:
15 Cleans 70/45kg Scale to 60/40-50/35-40/30-30/20-20/15
30 Toes to Bar BG: 50 Hangin knee raises
30 Box Jumps
15/10  Muscle-ups Scale to 20 Chest to bars, 30 Pull ups, 30 banded pull up, 30 jumping pull up
30 Dumbbell Push Press 18/12kg, use DB or KB or barbell
30 Double-unders scale to 90 single unders
15 Thrusters 61/43kg Scale to 50/35-40/30-30/20-20/15
30 Pull-ups, scale to 30 banded pull up, 30 jumping pull up
30 Burpees
90m Overhead Walking Lunges 20/15kg plate
 
Times to beat:
Mikko Salo 19:46 Event winner and 2009 games champ
Jason Khalipa 21:35 2008 games champ,
DJ Wickham 27:37 Last man to finish the event

Charity Vale 18:24 Event winner
Tanya Wagner 29:39 2009 games champ
Annie Thorisdottir didn’t finish, ended with 3 muscle ups, her first muscle ups ever.
Sarah Dunsmore 33:58 Last female to finish the event

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Skill
Double unders
 
Metcon
For time: (TC 40 min)
1600m run
150 Double unders
50 Burpees
Run 800m
100 Double unders
35 Burpees
Run 400m
50 Double unders
20 Burpees
If you have to scale the Double unders, just keep the numbers the same and perform single unders.
If it rains, do it team of two, row instead of run, share anyhow and double everything

Prog by Martin Leo  Soderblom 

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No skill or strength today, warm up and find a team mate!
 
Amrap 16 min
1: Works on AMRAP
2: Rows 400m
12 Slamballs 10/6kg
9 Burpee box jump overs
6 Thrusters 43/30kg
3 Rope Climbs
 
Switch every 400m
Score= Rounds and reps
 
L1: 16/10kg slamball, 50/38kg,
L2: RX
L3: 30/20kg thrusters, 1 rope climb
L4: 20/15kg thrusters, 5 bar row instead of rope climbs
 
5 min rest
 
6 rounds For Time: TC 19 min
1: Working on triplet
2: Rowing
Triplet
30 Double unders
15 Toes to bars
10 Shoulder to overhead 43/30kg
 
Score=time + cals on the rower
Switch when your partner completes the TRIPLET
 
L1: 60/43kg
L2: RX
L3: 30/20kg, 15 Hanging knee raises, 15 Double unders
L4: 20/15kg, 15 Ab mat sit ups, 30 jumping jacks


Prog by Martin Leo  Soderblom 

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Skill 5 min
Muscle up Transitions
 
Strength
EMOM 10 min
5 Frontsquat from floor
Start at 40/30kg, increase weight if you need
Total of 50 reps
 
Metcon
For 3 rounds, 3:00 min work/3:00 min rest)
AMRAP
10/8 Calorie row
10 Box jumps
10 Kettlebell swings 24/16kg, Russian swings
1 Muscle up (MU) (bar or ring)
Restart each round back at the beginning 
 
L1: 12/10calorie row, 28/20kg KB, 3 Muscle-up (Bar or ring)
L2: RX
L3: 20/12kg KB, 3 pull up + 3 dips instead of MU
L4: 8/6 calorie row, 16/12kg KB, 3 banded or jumping pull-ups + 3 banded dips, instead of MU

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Skill
Toes to bar 5 min
 
Strength
Deadlift
5 reps at 50%
4 reps at 60%
4×4 reps at 70%
 
Metcon
Amrap 12 min
30 Air squat
15 Deadlift 70/45kg
10 Burpees over bar
5 Toes to bar
 
L1: Goblet squat 12/8kg, 90/60kg, OR everything with a 10/7kg weight west
L2: RX
L3: 60/40kg, hanging knee raises
L4: 50/35kg, 10 sit ups instead of toes to bar

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Strength
Every 3 min for 12 min do (4 sets)
10 Bent over barbell row
8 Benchpress
5-8 Ring rows or Bar row in rig.
Weight by your choice
 
Metcon
Tabata, stay at each station for the full 8 rounds then, rotate
20sec, work, 10sec rest
1. Row for calories
2. Farmer’s carry, pick a challenging weight, KB or DB
3. Handstand hold
4. Burpees
 
L1: Free handstand hold
L2: Handstand hold against wall
L3: Handstand hold off a box
L4: Plank hold on floor

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Skill/Strength
Use 5 sets to find a heavy hang clean for the day
 Work up to a good starting weight and do five sets from there.

Metcon
2 rounds for time TC 15min
50 Ab mat sit ups
40 Air squats
30 Push press 30/20kg
20 Kettle bell swing, Russian 28/20kg
10 Hang power cleans 30/20kg
 
L1: Prison squats, 40/30kg bar, 32/24kg kb
L2: RX
L3: Sit ups, 20/15kg bar, 20/12kg kb
L4: Sit ups, 12/8kg, 15/10kg bar, kb lagom swing, dumbbell snatches 10/5kg, alternating

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Strength
Power Snatch
1×3 60%
1×2 65%
1×2 65%
1×3 60%
1×2 65%
1×2 65%
1×1 70%
Short breaks between sets, just enough to put on more weights.
 
Metcon
3 rounds for time
50 Double unders
400m run
15 Slamballs 10/6kg
4 Power snatches 40/30kg
8 Overhead squats 40/30kg
 
L1: 15/10kg slamball, 50/38kg
L2: RX
L3: 30 Double unders, 30/20kg
L4: 5-10 double unders, 20/15kg, front squats instead of overhead squat

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In teams of 3
Chipper for time TC  40 min OR until team are finish
100 Burpees to target – 1 in plank for reps to count
100 Toes to bar – 1 in dead hang for reps to count
100 Dumbbell snatch – 1 in Dumbbell overhead hold for reps to count 28/18kg
65 Deadlift 83/ 65kg and 35 Frontsquat 61/43kg – 1 in DL hold or FS hold for reps to count
100 cals on rower – 1 in handstand for reps to count
100 cals on assault bike
100 rope climbs

Scale appropriate :) 

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Metcon
Amrap 7 min
150 double unders
Amrap burpee box walks overs with medball 9/6kg
3 min rest
Amrap 12 min
3 Push Jerks
6 Front Squats
9 Hang Power Cleans
L1: 50/38kg
L2: 40/30kg
L3: 30/20kg
L4: 20/15kg
5 min rest
Find your 1RM in the following complex in 10 min
Hang snatch, mid thigh
Snatch from the knee
Snatch from the floor
Hold onto the barbell through the complex

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Skill
10 x 15m shuttle runs, fast.
then
Accumulate 5 minutes in a static hold of choice: Hollow rock, plank, L-sit, handstand etc.
 
Metcon
EMOM 24 min
1: 10 Single arm dumbbell thruster 5+5 20/12kg
2: 10 Front rack lunges with fatbars 40/25kg
3: 10 Kettle bell snatch 5+5 20/16kg
4: 2 Rope climbs
5: 7.5m handstand walk
6: Rest
 
L1: 24/16kg DB, 10 lunges with strict press in lunge, 24/16kg KB, 3 rope climbs
L2: Rx
L3: 16/10kg DB, lunges with medball 9/6kg, 16/8kg KB, 1 rope climb, 15m crab walk
L4: 12/8kg DB, lunges with medball 6/4kg, 12/6kg KB, 2 rope climb from laying on floor, 7,5m crab walk.

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Strength
Clean Complex, 8 sets
1 Hang Power Clean
1 Full Clean  
1 Split Jerk
Start at 60% of Power clean and don’t exceed 85%
 
Metcon
Amrap 12 min
3 Bear Complexes 43/30kg
6 Toes to Bar
18 Slam balls 10/6kg, regular
5 burpee penalty if you break any movement
 
L1: 60/40kg, 20/16kg slamball, 7 burpee penalty
L2: Rx
L3: 30/20kg, hanging knee raises, 3 burpee penalty
L4: 12 Dumbell thrusters, 12 sit-ups, 3 burpee penalty

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Skill
Handstand Push-ups
 
Strength:
Deadlift
Every 90 seconds for 8 rounds, 5 touch & go (TnG)
Start at 60% of your 1RM and work your way up to a heavy 5
 
Metcon
3 Rounds, 3 min work, 3 min rest. Total time 18 min
15 Deadlift 84/61kg
15/12 calorie row
AMRAP HSPU in the remaining time
Score is Total HSPU across 3 rounds 
 
L1: 15 102/70kg, 20/16 cal row
L2: Rx
L3: 61/40kg, 12/10 cal. row, Hand release (HR) push ups
L4: 40/25kg, 10/8 cal row, push ups

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Skill
Practice double unders for 5 min
 
Strength
Strict press 10-15min
Take 6 sets to find a heavy 3 reps
 
Metcon
For Time TC 20 min
30 Wallballs 9/6kg
10 Box jumps
30 Wallballs 9/6kg
20 Box jumps
30 Wallballs 9/6kg
30 Box Jumps
Break every 2 min and do 15 double unders
 
Level 1: High target, high boxes
Level 2: Rx
Level 3: Low boxes, 6/4kg, 5 double unders
Level 4: Low boxwalks, 20 wallbals 6/4kg, single unders

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With a Partner
12 min time cap:
2000m row
Remaining time AMRAP
Wallballs high target 9/6kg
Score=Wall Balls
2min rest
13 min AMRAP, alternating movements
10 Deadlift 50/35kg scale to 40/30-25/15kg
8 Power Cleans
6 Handstand push ups
4 Front Squats
2 Rope climbs
Rounds and Reps= Score
2min rest
6min AMRAP
Find your 1-rep max Thruster
*Score add total together for score

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