WOD 191117

Power-

Build MAX of the comolex-
1 Hang power snatch
1 Low hang power snatch
1 pwr snatch

Metcon-

In couples-
21 AMRAP-
20 Power snatches 60/40kg
10 Synchro burpees
5 Bar musle ups

WOD 191116

Weightlifting – Monostructural day

Strength-

Back squat- 10-8-6-4-2

Metcon-

For time-
600-400-200 run
6-9-12 Ground to OH 60/40kh

WOD 191115

 Part 1-

EMOM 12-
Odd- 6 Strict HSPU (scale- 8 kipping HSPU > 6 > 4 > 12 HRPU)
Even- 6 Weighted chin ups (scale- 6 without weight > 6 using band)

 

Part 2-

11 AMRAP-
21 Russian KBS 32/20kg
15 Box jumps
9 KB hang clean & jerk 

WOD 191114

CrossFit Open 2020 day

Modified "20.5"

in teams of 3-
100 Rings muscle ups
200 Wall balls
300 Cal row

WOD 191113

Weightlifting – Gymnastics – Monostructural day

Core-

6 Super sets of-
5/5 One leg RDL
12 Australian pull ups (add weight on the chest if needed)

Metcon-

9 AMRAP-
3 Deadlifts 100/65kg
30 DU
9 HRPU

WOD 191112

Weightlifting – Gymnastics day

Part 1-

Build MAX of the complex-
1 Push press
2 Jerks

Part 2-

10 rounds for time-
4 HPC 70/45kg
2 Shoulder to OH
1 Rope climb

WOD 191111

Monostructural day

Skill-

10 Minutes to work on your Double unders / Triple unders…

Metcon-

On a running clock-

0:00-2:00-
Run 200 meters
AMRAP of Double unders in the remaining time..

2:00-3:00-
Rest

3:00-5:00-
Run 200 meters
AMRAP of Burpees in the remaining time

5:00-6:00-
Rest

6:00-8:00-
Run 200 meters
AMRAP of Calories on the rower in the remaining time

8:00-9:00-
Rest

9:00-11:00- Run & DU

11:00-12:00- Rest

12:00-14:00- Run & Brpee

14:00-15:00- Rest

15:00-17:00- Run & Row

* Count total reps!!!

WOD 191110

Benchmark / "Hero wod"- day

Lift-

Build heavy complex of-
1 Power clean
1 power clean & jerk
1 Jerk

* Goal is to Touch & Go

Hero WOD-

"Light JJ"
1-2-3-4-5-6-7-8-9-10 Squat clean 60/40kg
10-9-8-7-6-5-4-3-2-1 Handstand pushups

Scaling-
Pwr cln- Less weight
HSPU > Wall climbs > HRPU

WOD 191109

Momostructural – Gymnastics – Weightlifting day

8 AMRAP-
12 Power snatch 40/25kg
6 Lateral burpees

rest 3 minutes

8 AMRAP-
6 Lateral burpees
6 HSPU

rest 3 minutes

8 AMRAP-
6 HSPU
12 Power snatch 40/25kg

WOD 191108

Gymnastics – Monostructural day

Part 1-

Tabata this- 16 rounds (!!!)
Odd- Double unders
Even- Hollow hold

Part 2-

For time- (cap-20 minutes)
"Half Murph" 
800 meters run
50 pull ups
100 Push ups
150 squats
800 meters Run