WOD of the week

Här är veckans WOD!!!

Fysiken
CROSSFIT

MONDAY (Crossfit)

Warmup
For 12 min
1 Pullup (scale to beat swing)
1 OHS
1 backsquat+backthruster (bar)
1 Burpee
*Reset from 1 if unable to complete set unbroken... It is a warmup:)
Strength
Press
*B-table
*6 reps
Metcon 
12 min AMRAP
2 Pullups
4 Pushups
6 Squats
*Add 2 reps to each excersice per rounds

MONDAY (SKILLS CLASS)

SKill of the day: 
Snatches, OHS and ropeclimb
The first 30 min of the session are aimed at warming up for and perfecting these skills.
Metcon
10/8/6/4/2
Snatch (50/35)
Overheadsquat (50/35)
Burpee Over bar

*Do 1 ascent of ropeclimb before starting each new round each round
 

TUESDAY

Warmup
9 min OTM
* KB-freestyle
*animalwalk
* Barbellfreestyle

Strength
Backsquat
*B-table
*6 reps
Metcon
14 min AMRAP in teams of three:
athlete 1 completes 20 kcal assault bike
Athlete 2 completes AMAP Burpee-pullup
Athlete 3 completes AMAP Clusters (42,5/30)
*Rotate stations when athlete on bike completes
 

WEDNESDAY

WARMUP
For 12 min
1 HSPU
1 OHS
1 backsquat+backthruster (bar)
1 Burpee
*Reset from 1 if unable to comple set unbroken... It is a warmup:)

Strength
Benchpress
*B-table
*6 reps
Metcon
12 min AMRAP
20 Lunges (24/16)
20 Fullswing (24/16)
10 TTB
10 HSPU

THURSDAY (CROSSFIT)

Warmup
9 min OTM
* KB-freestyle
*animalwalk
* Barbellfreestyle
Strength
Deadlift
*B-table
*6 reps
Metcon
In teams of 2, for time:
Row 2k (changes at 200 m)
100 pushups (change at 10 reps)
60 boxjumps (alternating)
30 Burpees (alternating

THURSDAY (SKILLS CLASS)

SKills of the day are: 
Pullup, Pistolsquat & HSPU
The first 30 min of the session are aimed at warming up for and perfecting these skills.

Metcon
12 min OTM
Min 1,4,7,10: AMAP pullup
Min 2,5,8,11:AMAP Pistol
Min 3,6,9,12: AMAP HSPU

Fysiken POWERLIFT

MONDAY

Squat and Benchpress
Squat
*B-table
*6 reps

Benchpress
*b-table
*3 reps with pause

WEDNESDAY

Deadlift And Frontsquat

Deadlift
*B-table
*6 reps

Frontsquat
*b-table
*3 reps with pause

 

THURSDAY

Benchpress and Press

Benchpress
*B-table
*6 reps

Strict Press
*b-table
*3 reps with pause

 

Fysiken GYMNASTICS

TUESDAY 

WU/ - OTM 9 
  1. Floor Flow - Gorilla Squat
  2. Hang Flow - Ring Swing
  3. Movement OTD - Bridge
SKILL/ 10 min
Muscle Up: 
Dip Support/Swing
STR/ 20 min
  • 4x1-3 Dip (max effort)
  • 3x8 Dip (medium effort)
MET/
AMRAP 8
12 Jumping Lunge
8 T2B
4 Pike Pushups

WEDNESDAY

WU/ - OTM 9 
  1. Floor Flow - Bear-Crab-Lizard
  2. Hang Flow - Hollow Hang
  3. Movement OTD - Hollow Body
SKILL/ 10 min
Muscle Up: Negative
STR/ 20 min
  • 4x1-3 Muscle Up Transition
  • 3x8 False Grip Ring Row
MET/ 
20-15-10-5
Shotgun
Pushups
Box Stepup
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