האימון היומי

WOD 230505

 

Skill-

J-hook Rope climbs

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Metcon-

CrossFit Games Semifinals- "Age group qualifiers Test 4"

For time-

20 burpee box jump-overs

2 rounds of:
20 kettlebell box step-ups
2 rope climbs

2 rounds of:
20 kettlebell goblet squats
2 legless rope climbs

20 burpee box jump-overs

Time cap– 15 minutes

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Accessory work-

4 sets of 8+8 Standing Halo with plate

WOD 230504

 

Push-

Push press- 5-5-3-3-1

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Metcon-

7 AMRAP-
1-2-3-4-5-6-7.. etc
Hang power clean & jerk 60/40kg
Lateral burpees

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Accessory work-

3 sets of 8+8 Landmine presses

WOD 230503

 

Squat-

Front squat- 3-2-1-1-1

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Metcon-

3 Rounds for time-
30 Wall balls
90 Double unders

WOD 230502

 

360° Core-

5 rounds of-
40 Seconds plank (may add weight..)
20+20 Seconds Side plank
30 Seconds KB walk around

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Metcon-

For time-
12-10-8-6-4-2-4-6-8-10-12 T2B
5 Floor presses 70/45kg

WOD 230501

 

Lift-

Deadlift- 5-3-3-3

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Metcon-

1.5 AMRAP / 1.5 Rest-
15/12 Cal bike
– AMRAP of _____ in the remaining time
1st round- Deadlifts 80/50kg
2nd round- Russian KBS 32/20KG
3rd round- wall walks
4th round- KBS
5th round- Deadlifts

***

Row WOD-

Part 1-
Row 250-500-750-1000 Meters
– 1:1- Work : Rest

Part 2-
5 sets of-
30 Seconds sprint row
AMRAP of unbroken pushups.

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StrengthCon-

1) Build heavy complex-
1 Power clean
1 Hang squat clean
1 Front squat
1 Jerk

2) 3 sets of-
2 Clean high pulls
1 Squat clean

3) on a 12 minutes clock-
5 Deadlifts
5 Weighted pull ups
15 Push ups

– Choose your own weight

WOD 230430

 

Push / Pull-

Complete 5 super sets of-
5 Z- presses
10-20 Ring rows

***

Metcon-

10 AMRAP-
2-4-6-8-10.. etc Single arm "Devil press"
1-2-3-4-5.. etc Bar MU

Scaling– x2 Chest to bar

***

Accessory work-

3 Super sets of-
45 seconds OH plate hold
45 seconds wall sit