CrossFit Hengill – WOD
Metcon (No Measure)
6x 2 min on: 2 min off
A1.
10 DB/KB snatch
6 Burpees over the DB(KB
10 Hnébeygjur
A2.
5h+5v DB/KB Thrusters
30 Double unders
8 Armbeygjur
A1-A2-A1-A2-A1-A2
Gamlarsdagur
CrossFit Hengill – WOD
Metcon (Time)
20 Froskahopp
20 Háar hnélyftur (1+1)
20 Armbeygjur
20 Hnébeygjuhopp
20 Mountain climbers (1+1)
20 Uppsetur
20 Walkwout
20 Framstigshopp h+v+ burpees
21 Froskahopp
21 Háar hnélyftur (1+1)
21 Armbeygjur
21 Hnébeygjuhopp
21 Mountain climbers
21 Uppsetur
21 Walkout
21 Framstigshopp h+v+ burpees
Fimmtudagur
CrossFit Hengill – WOD
Muscle Snatch
Muscle snatch + overhead squat
4x 2+3 @30-50% of 1RM snatch.
Go every 60 seconds
Hang snatch + snatch frá gólfi (12×1+1)
12×1 hang snatch+ 1 snatch frá gólfi @70%+
Go every 75 seconds.
Skrá þyngstu lyftur.
*Það má droppa á milli og hang og floor.
Mömmur
CrossFit Hengill – Mömmu Fit
Accessory work
6 x 2 on 2 off
10 KB snatch
10 Afturstig
10 ZDeadlift
B)
1 Mín róður
1 MÍN Sprawl
MÖMMUR
CrossFit Hengill – Mömmu Fit
Accessory
6 X 90 SEK ON 90 OFF
A) 5 SPRAWLS
10 BOX STEPS
15 SVEIFLUR
B) 5 GOBLET SQUATS
10 BOX STEP OVER
8-8 CLEAN MEÐ BJÖLLU
C) RÓÐUR/HJÓL
MÖMMUR
CrossFit Hengill – Mömmu Fit
Accessory
3 – 4 HRINGIR
3-5 STRICT PULL UPS
10 BENT OVER ROW ( TVÆR BJÖLLUR)
10 SITJANDI L PRESSUR ( H-V TIL SKIPTIS)
1 MÍN PÁSA Á MILLI HRINGA
Accessory work
10 MÍN AMRAP :
10 / HJÓL CAL RÓÐUR
10 BURPE STEPS UPS / EÐA SPRAWL
10 GOBLET SQUATS
10 AFTURSTIG
5-5 CLEAN AND PRESS M BJÖLLU
MÖMMUR
CrossFit Hengill – Mömmu Fit
Accessory work
6X 2 MÍN ON 90 SEK OFF
A) 12 BOX STEPS
9 DEADLIFT MEÐ BJÖLLUM
6 SVEIFLUR MEÐ BJÖLLUM
B) 12 BIRD DOG
9-9(18) DAUÐAR” FJALLAKLIFUR)
6 PUSH PRESS MEÐ BJÖLLUM
Mánudagur 24.agust
CrossFit Hengill – WOD
Metcon (Time)
3 rounds for time:
400 m run
20 goblet split squatt 22,5/15 kg (10h+10v)
50 Double unders
16 alt. DB spower
Clean +jerk 22,5/15 kg
Skrá tíma
4 x 4 mín on 2 mín off
CrossFit Hengill – WOD
Metcon (AMRAP – Rounds and Reps)
4 x 4 mín on 2 mín off
16 KB snatch (8+8)
12 KB front squats( 6+6)
12 Toes to bar
48 Double unders
RX : 24/16 KG
Byrja þar sem þú endaðir í síðustu umferð. Score total rounds and reps.
Þriðjudagur 14.júlí 2020
CrossFit Hengill – WOD
Deadlift (2×4)
2×6@70-75%
2×5 @ 75-80%
2×4 @ 80-90%
5 há kassahopp etir hvert sett af deadlift
-má hækka milli setta.
Go every 2:30