WOD (210)

Pass vecka 50

Publicerad Tuesday, November 27, 2018 09:51

Måndag 10 december


A. 1RM Thruster


B. Team of 2
CrossFit Open 11.6 & 18.5


AMRAP 10 min (instead of 7)
3-6-9-12-15-18 etc.
Pullups, kipping teknik fokus (instead of CTB)

Thrusters, use 2 DB, but press 1 (instead of 45/29kg barbell)


Start with 3 pullups each, then move to the dumbells and complete 3 reps each.
Continue with pullups but do 6 reps each etc.


Tisdag 11 december


A. 1RM Heavy Ball Clean


B. Team of 2
3x 20s Split squats + sprint


C.Team of 2

3x 30s Pushups


D. AMRAP 10 min

10 V-ups/Tuck-ups
10 Ball-slams

5/5 Excentric One arm Ring-Rows



Onsdag 12 december


A. 1RM power Clean


B. 2x3min AMRAP
4 Power Clean ca 60% 60/40kg, scaled 40/30kg
8 Sit-ups


Rest 1 min between rounds


C. 2x3min AMRAP

5/5 Dumbell Clean 22,5/15kg, scaled 15/10kg
30s Double-unders


Rest 1 min between rounds



Torsdag 13 december


A. 1RM Barbell Push Press (1-5RM with KB)


B. EMOM i 7 min
5 Strict or kipping Pullups

5 Squat Jumps


C. EMOM i 7 min
4/4 One-arm KB Press
4/4 Reverse alternating Lunges 


Start with 4 presses + 4 alternating Lunges. KB fronracked on one side.
Then change to the other side and do the same thing.



Fredag 14 december


A1. Jobba upp en tung 4:a Deadlift
A2. Work on Ring Push-ups


B. Team of 2 "Angie"

100 Pullups 

100 Pushups

100 Sit-ups

100 Squats


EMOM 1 Deadlift
(Each person deadlifts E2M)


Split the reps so you do 50 pullups each. Change with your partner when you want.

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