Laug

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

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

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.