Martin Wolder Posted March 11, 2013 Author Report Share Posted March 11, 2013 (edited) 10/3-2013 (søndag)Opvarmning3 runder af 250 meter ro, 10 TGU (24, 28 og 28 kg) og 15 reverse hyper @ 50 kg VLhvert 30 sek i 3 min1 power snatch + 1 squat snatch @ 60 kg (14 rep)Hver 3 sek i 2 min1 power snatch @ 70 kg WOD - 13.1 Crossfit Open17 minute AMRAP of:40 Burpees 30 Snatch, 75 / 45 lbs 30 Burpees30 Snatch, 135 / 75 lbs 20 Burpees30 Snatch, 165 / 100 lbs 10 burpeesMax rep Snatch, 210 / 120 lbs Min score blev 162 rep, så en lille forbedring siden jeg kørte den torsdag. Styrke Front squat 5 x 3 rep @ 90, 90, 100, 100 og 100 kgSkill5 x 5 rep MU's Edited March 11, 2013 by Martin Wolder Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 11, 2013 Author Report Share Posted March 11, 2013 (edited) 11/3-2013 (mandag)Opvarmning3 runder af 250 meter ro, 20 GHD situps og 20 GHD back extensions BBG1) 7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec. @ 70 kg Skill/Midline1a) 3X10 Strict T2B- rest 60 sec.1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec. - valgte at holde 1 min hver gang. Conditioning10 minute ascending round AMRAP of:3 Hang Clean to Thrusters 61 kg3 Burpee Box Jumps 90 cm3 C2B Pull-ups6 Hang Clean to Thrusters 61 kg6 Burpee Box Jumps 90 cm6 C2B Pull-ups9 Hang Clean to Thrusters 61 kg9 Burpee Box Jumps 90 cm9 C2B Pull-upsNåede til runden med 12 rep, her nåede jeg 12 Hang Clean to Thrusters og 11 burpee box jumps. Valgte dog at køre runden med 12 rep færdig og fik en tid på 10.32 Edited March 11, 2013 by Martin Wolder Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 18, 2013 Author Report Share Posted March 18, 2013 (edited) 12/3-2013 (tirsdag)Opvarmning3 runder af 20 burpees, 16 "vinduesviskere", 15 T2B og 10 Goodmornings @ 50 kgBBG1) 7X1 Pause First Pull + 1 Clean & Jerk – heaviest possible, rest 60 sec. @ 90 kg Strength1) HBBS (based off 130129: 1X5 @ 112 kg, 2X3 @ 120 kg, 3X1 @ 126 kg – rest 2-3 minutes.2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec. @ 80, 80, 90 og 90 kg Conditioning3 minutes Max Distance Prowler Push @ 110 kg -then (no rest)- For time:Row 20 Calories12 Push Press 155/105#20 Walking Lunges (steps)Row 40 Calories9 Push Press 155/105#40 Walking Lunges (steps)Row 60 Calories6 Push Press 155/105#60 Walking Lunges Tid - omkring 17-18 minutter - kørte den stille og roligt. Edited March 18, 2013 by Martin Wolder Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 18, 2013 Author Report Share Posted March 18, 2013 13/3-2013 (onsdag)Rest day Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 18, 2013 Author Report Share Posted March 18, 2013 14/3-2013 (torsdag)Opvarmning3 runder af 100 DU's, 30 sek L-sit hold og 15 one legged hip raises med hvert ben.Power VL:Power snatch hvert 30 sek i 5 min - 1 rep @ 60 kg (10 rep i alt)Power C&J hvert 30 sek i 5 min - 1 rep @ 80 kg (10 rep i alt)WOD - open 13.2 Complete as many rounds and reps as possible in 10 minutes of:52 kg Shoulder to overhead, 5 reps52 kg Deadlift, 10 reps15 Box jumps, 24" box Min score blev 324 reps - valgte at køre den igen i weekenden. Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 18, 2013 Author Report Share Posted March 18, 2013 15/3-2013 (fredag)Opvarmning3 runder af 250 meter ro, 5 min variation af planken, 250 meter ro, tabata hollow rocks og 250 meter roPower VLPower snatch 1 rep EMOM for 10 minutes @ 70 kg - (10 rep total)Power C&J 1 rep EMOM for 10 minutes @ 90 kg - (10 rep total)WOD EMOM for 10 minutes - 2 Muscle ups Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 18, 2013 Author Report Share Posted March 18, 2013 16/3-2013 (Lørdag)Rest day Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 18, 2013 Author Report Share Posted March 18, 2013 17/3-2013 (søndag)Opvarmning3 runder af 250 meter ro, 10 TGU (24, 28 og 28 kg) og 15 reverse hyper @ 50 kgWOD - open 13.2 Complete as many rounds and reps as possible in 10 minutes of:52 kg Shoulder to overhead, 5 reps52 kg Deadlift, 10 reps15 Box jumps, 24" box Min score blev 349 reps - hvilket jeg var godt tilfreds med. Kropsvægt:Muscle ups 5 x 5 reps - 2 min rest Quote Link to comment Share on other sites More sharing options...
Martin Wolder Posted March 18, 2013 Author Report Share Posted March 18, 2013 (edited) 18/3-2013 (mandag)Opvarmning 3 runder af 250 meter ro, 20 GHD situps og 20 GHD back extensions BBG1) EMOM for 5 minutes:2 Snatches (full) @ 80 kg Then, when the clock hits 5:00- 2 minute AMRAP of:Snatches (full) @ 80 kg Missede ingen snatches og fik 8 rep med 80 kg på de to minutter. Skill/Midline1a) 4X15 UB Leg raises – rest 30 sec.1b) 4X60 Seconds of Freestanding Handstand Holds – rest 30 sec.1c) 4X10 GHD Glute ham raises - rest 30 sec. Conditioning1 minute ME Ring Dips. -then (no rest)- 4 minute AMRAP of: 15 OHS @ 95/65#20 Pull-ups30 Double-Unders -then (no rest)- 1 minute ME Ring Dips. -then (no rest)- 4 minute AMRAP of: 15 OHS @ 95/65#20 Pull-ups30 Double-Unders -then (no rest)- 1 minute ME Ring Dips. Scoren blev 40 ring dips, 2 runder, 26 ring dips, 1 runder + 4 DU's og 18 ring dips. Edited March 18, 2013 by Martin Wolder Quote Link to comment Share on other sites More sharing options...
Fame Boy Posted March 28, 2013 Report Share Posted March 28, 2013 Sikke du fører dig frem for tiden. Godt arbejde. Quote Link to comment Share on other sites More sharing options...
Rolf Toft Posted October 29, 2013 Report Share Posted October 29, 2013 Hvad så skipper!hvordan går med med ryggen og træningen?? Quote Link to comment Share on other sites More sharing options...
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