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Weekly Schedule

BENCHMARK WEEEEEEK!!!!
GO CRAZYYYYY!!!​​​​​​​

Måndag | Monday

PREP
A. Deadlift
- Find a moderate-heavy set of seven reps with focus on quality.

Timecap: 12 minutes

B. Handstand Push-ups
- Find a scaling where you can do at least seven reps unbroken without too much of a struggle, then do 3x5 with that setup.

Timecap: 12 minutes

CONDITIONING
Diane
21-15-9
Deadlift, 102.5/70 kg
Handstand Push-ups

Timecap: 10 minutes

Tisdag | Tuesday

POWER SNATCH
3/3/3/2/2/2/1/1/1
- Build every set to reach today's 1RM

CONDITIONING
Isabel
For time:
30 Snatch, 60/42.5 kg

Timecap: 6 minutes

Onsdag | Wednesday

STRENGTH
4 rounds, where every round is 3 x 90 seconds
Every 90 seconds complete one of the following exercises:
1. 8/8 Single Arm Front Rack Bulgarian KB Split Squat - contralateral
2. 8/8 Single Leg Romanian KB Deadlift - contralateral
3. 8/8 Half Kneeling Strict DB Press

CONDITIONING
7-minute AMRAP, of:
Burpees

Torsdag | Thursday

SKILL
10 minutes Pull-ups

STRENGTH CONDITIONING
10x10 Russian KBS
- 4-5 breaths between sets
- Should be heavy

CONDITIONING
Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Timecap: 22 minutes

Fredag | Friday

POWER CLEAN
3/3/3/2/2/2/1/1/1
- Build every set to reach today's 1RM

CONDITIONING
For time:
2 km Row

Timecap: 10 minutes

DICTIONARY
T2B: Toe to bar

K2E: Knee to elbow

EMOM:  Every minute on the minute


AMRAP:  As many rounds as possible

WOD:  Workout of the day

STRENGTH: The quality or state of being physically strong. 

CONDITIONING: Make a person fit and healthy.

BARBELL: A long metal bar to which discs of varying weights are attached at each end, used for weightlifting.

PLYOMETRICS: A form of exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength.

PRACTICE: Repeated exercise in or performance of an activity or skill so as to acquire or maintain proficiency in it.

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#PT365 #workout #fitness #wethenorth @crossfitsodermalm

  • OVO Cobra • 17 juli 2017 10:04:37
    Ser ut som en tuff vecka.

THE STORY SO FAR

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Idag är vi i Kungsträdgården och visar upp oss med Bruce Day. Är du nyfiken så kom förbi #Repost @bruce.app (@get_repost) ・・・ I just have one question for you: ARE YOU GUYS READY FOR BRUCE DAY?! Two days left until the (free!) big party at @kungstradgarden with our friends #crossfit #crossfitsodermalm #träning #training #cfs #cfswe #wod
Det här grymma gänget körde 4 Amraps a 7min idag. Starka och ännu starkare imorgon. Härligt #amrap #crossfitsodermalm #cfsweden #cfswe
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