KRAFTVÆRK | DK

Styrke W9D1

Kraftværk – Styrke

Weightlifting

Snatch Pull (5 x 3)

PRIMARY

Bench Press (TEST DAG: Find 2RM)

SECONDARY

Push Press (TEST DAG: FIND 2RM)

Narrow Grip Bench Press (3 x 10)

Landmine Oblique Twists (10 pr. side)

18-02-2019

Kraftværk – CrossFit

Clean Complex (1-1-1-1)

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk
Aim For 85% Of 1RM C&J

Metcon (Time)

200m Run

10-9-8-7-6-5-4-3-2-1

Power Clean & Push Jerk 50/35Kg (Rx+ 60/40Kg)

TC 20

17-02-2019

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go You Go

6 Rounds

400m Run

16 Push Press

16 Pull-Ups (Rx+ 8 Bar MU)

16 Front Squat

16 HR Push-Ups (Rx+ 16 HSPU)

16 Hang Power Clean

Buy Out: 100 Bicep Curls 20/15Kg

TC 45
Run Together

Rx 50/35Kg Rx+ 60/40Kg

16-02-2019

Kraftværk – CrossFit

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
Rx:

43/29Kg

Scaled:

29/20Kg

35 SU

Teen (14-15):

29/20Kg

35 DU

Paused Front Squat (4-4-4-4-4)

Styrke W8D3

Kraftværk – Styrke

Weightlifting

Clean Pull (5 x 3)

PRIMARY

Clapping Pull-ups

Pendlay Row (8 x 5)

Explosive movement

SECONDARY

Shrugs – explosive (5 x 10)

Focus on explosive power in shrugs

Deficit Sumo Deadlift (4 x 8)

15-02-2019

Kraftværk – CrossFit

Snatch Complex (Find 1RM)

2 Snatch grip DL

3 Hang Power Snatch

4 OH Squat

6-9-12 OH SQ + BF Burpee (Time)

6-9-12

OH Squat 60/40kg

Barfacing Burpees

TC 7min

Metcon (Time)

6 Rounds

5 Deadlift 90/62,5Kg (Rx+ 120/85Kg)

8 T2B

8 Atomic Sit-Ups

TC 10

14-02-2019

Kraftværk – CrossFit

Bent Over Row (8-8-8-8)

8 Bent Over Flies In-between Sets

A: Metcon (Time)

6 Rounds Of Cindy

5 Pull-Ups

10 Push-Ups

15 Air Squat

Rx+ 10/5Kg Weight Vest

TC 10
1min Between Metcon A & B

B: Metcon (Time)

18-14-10-6-2

Wall Balls

KB Hang Snatch

KB S2OH

Rx 24/16

TC 11

Styrke W8D2

Kraftværk – Styrke

Weightlifting

Squat Clean + 2 Front Squat + 1 Split Jerk (5 x 1)

PRIMARY

Jump Squat (6 x 10)

Bulgarian Split Squat (4 x 10)

Tungt

Metcon (Distance)

Seated Box Jumps
Find dagens maks.

SECONDARY

Good Mornings (4 x 10)

Reverse Curls (4 x 10)

13-02-2019

Kraftværk – CrossFit

Back Squat (3-3-3-3-3)

90% 1RM

E3MOTM Row/Bike – Clean – DU (6 Rounds for time)

E3MOTM For 6 Rounds (18min)

10/8 kcal Row / Bike

5 Squat Clean 70/47,5 (Rx+ 80/55Kg)

30 DU
Alternate Between Row / Bike Each Round

12-02-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 20

Squat Clean & Split Jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

With Increasing Weight Every 2. Round

6 Power Clean & Push Jerk

6 Ring Dips

6 Burpee Box Jumps

Rx — Rx+

30/25 — 50/35

40/30 — 60/40

50/35 — 70/45

60/40 — 80/50

Styrke W8D1

Kraftværk – Styrke

Weightlifting

Snatch Complex

1 Power Snatch

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 OH Squat

PRIMARY

Push-ups (3 x 1 min max. reps)

Plyometrics (Time)

(No score)

Blandet plyometrics, lying Wall Ball throws, Clapping push-ups, trainers delight

SECONDARY

Tricep Press (4 x 10)

Pr. arm, seated or standing

Cuban Curls (4 x 10)

11-02-2019

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2 , I Go – You Go

5 Rounds

10m Hand Stand Walk

12 Strict Pull-Ups

16 OA DB OH Squat 22,5/15Kg

TC 15

Metcon (Time)

Buy In

800m Run

5 Rounds

4 Clusters 50/35Kg (Rx+ 60/40Kg)

6 HSPU

8 Pull-Ups (Rx+ 4 Bar MU)

TC 18

10-02-2019

Kraftværk – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

I Go 2min – You Go 2min

8 Deadlift 80/55Kg (Rx+ 100/70Kg)

16 Air Squat (Rx+ Pistols)

24 DU

Metcon (Time)

In Teams Of 2

I Go – You Go On Rounds

A, A+B, A+B+C, A+B+C+D, B+C+D, C+D, D.

A: 8 Hang Power Clean

B: 10 Thrusters

C: 12 HR Push-Ups

D: 14 American KB Swings

TC 20

Rx

42,5/30Kg Barbell – 24/16Kg KB

Rx+

50/35Kg Barbell – 28/20Kg KB
I Go A

You Go A

I Go A+B

You Go A+B

….

Styrke W7D3

Kraftværk – Styrke

Weightlifting

Clean and Jerk (5 x 3)

PRIMARY

Deadlift (7 x 2)

Chin-ups (WL)

SECONDARY

EZ Bar Bicep Curls (4 x 6)

L-Sit (6 x 20 sek)

No score

09-02-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 16

Squat Snatch

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.
Weight In Kg

43/29

61/43

83/61

102/70

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted
Weight In Kg

20/15

34/25

43/29

52/34

61/43

70/47


08-02-2019

Kraftværk – CrossFit

Metcon (AMRAP – Reps)

How Far Can You Go

Every 2. Min With Increasing Reps:

3+3 – 6+6 – 9+9 …

Push Jerk 50/35 Kg

T2B
1. Round: 3 PJ + 3 T2B

2. Round: 6 PJ + 6 T2B

3. Round: 9 PJ + 9 T2B

4. Round: 12 PJ + 12 T2B

….

(10-14min)

Split Jerk (4-4-4-4)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

5 Strict Ring Dips

10 V-Ups

15 American KB Swings 24/16Kg

07-02-2019

Kraftværk – CrossFit

Back Squat (6-6-6-6)

A: Metcon (Time)

5 Rounds

12 Suitcase Deadlift

9 Clean & Jerk

6 Box Step Overs

All Exercises With Double KB 2x 24/16Kg

TC 13

B: Metcon (Time)

14-12-10-8-6-4-2

Air Squat (Rx+ Pistols)

Atomic Sit-Ups

TC 6

Styrke W7D2

Kraftværk – Styrke

Weightlifting

Squat Snatch (EMOTM 12, 2 reps per minute)

Score heaviest lifted weight

PRIMARY

Front Squat (8 x 2)

Paused Front Squat (5 x 5)

SECONDARY

06-02-2019

Kraftværk – CrossFit

Overhead Squat (4-4-4-4-4)

Metcon (Time)

21 Box Jumps Overs

15 Power Snatch

9 Bar Facing Burpees

2 Min Break

21 Box Jumps Overs

15 Overhead Squat

9 Bar Facing Burpees

2 Min Break

21 Box Jumps Overs

15 Hang Power Snatch

9 Bar Facing Burpees

Rx 42,5/30Kg Rx+ 50/35Kg

TC 16

05-02-2019

Kraftværk – CrossFit

Bench Press (8-8-8-8)

75% 1RM

A: Metcon (Time)

In Teams Of 2

I Go You Go On Rounds

6 Rounds Each

6 HSPU

6 Pull-Ups (Rx+ C2B)

9 Thrusters

Rx 42,5/30 Kg

Rx+ 50/35Kg

TC 20

04-02-2019

Kraftværk – CrossFit

Deadlift (5-5-5-5)

Metcon (Time)

7 Rounds (Rx+ 8 Rounds)

10 S2OH (Rx+ Push Press)

10 FR Lunges 42,5/30Kg (Rx+ OH Lunges)

20 Wall Balls

200m Run

Barbell 42,5/30Kg

TC 25

Styrke W7D1

Kraftværk – Styrke

Weightlifting

High-Hang Clean (5 x 3)

Do these preferably as Squat Cleans

Split Jerk (5 x 3)

Work on technique and speed

PRIMARY

Bench Press (8 x 2)

Spoto Press (4 x 6)

Ca. 60% af din 1RM

SECONDARY

Weighted Ring Dips (8 x 2)

Med Ball V-Ups (3 x max reps)

9/6 kg

03-02-2019

Kraftværk – CrossFit

Power Clean (Find 1RM)

Metcon (Time)

In Teams Of 2

I Go – You Go

10-9-8-7-6-5-4-3-2-1

Synch Bar-Facing Burpees

Power Clean 70/47,5Kg

Double KB Hang Clusters 24/16Kg

TC 20

02-02-2019

Kraftværk – CrossFit

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Rx 34/25Kg

Teens 16-17 år 34/25Kg

Teens 14-15 år 29/20Kg

Scaled 20/15Kg

TEKNIK

Kipping Gymnastics + Barbell Cycling

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Rx 61/43 Kg

Score:

3: 6

6: 18

9: 36

12: 60

15: 90

18: 126

Rich Froning Fik 126 Reps

Styrke W6D3

Kraftværk – Styrke

Weightlifting

Snatch Balance (5 x 3)

Snatch Speed Drill (5 x 3)

See https://www.youtube.com/watch?v=PBLRuD9CChI

PRIMARY

Deadlift (7 x 3)

Prowler (1 x 1)

10m prowler pull, seated allowed to use back

Prowler (1 x 1)

10m prowler pull, not allowed to use back, only arms – work up to max weight of the day

SECONDARY

Bicep Curls (WL) (6 x 6)

Samme vægt i alle sæt

Dumbbell Incline Row (4 x 8)


01-02-2019

Kraftværk – CrossFit

Bent Over Row (6-6-6-6)

Metcon (AMRAP – Rounds and Reps)

Every 3 Min For As Long As Possible

With Increasing Weight

25 DU

12 (6+6) KB Hang Snatch 24/16 (Rx+ 32/24Kg)

8 Front Squat (Increase In Weight)

Rx — Rx+

30/20 — 50/35

40/25 — 60/40

50/35 — 70/50

60/40 — 80/55

70/50 — 90/65

80/55 — 100/70

90/65 — 110/80

MAX 21 Min

31-01-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 16

First 8 min

1 High Hang Squat Snatch + 1 Hang Squat Snatch

Second 8 min

1 Hang Squat Snatch

Metcon (Time)

(6 Rounds)

3 Rounds – 2min Break

2 Rounds – 2min Break

1 Round – Time

3 Power Snatch

3 Hang Squat Snatch

3 OH Squat

6 V-Ups

6 T2B

6 Burpees 2 Target

TC 20

Rx 50/35Kg Barbell
Score: Finishing Time With A Running Clock

Styrke W6D2

Kraftværk – Styrke

Weightlifting

Clean Pull (7 x 3)

PRIMARY

Back Squat (5 x 3)

Tempo Back Squat (5 x 5)

Tempo 40X0

(4 down, explosive up)

Ca. 60% of your 5 x 3 weight)

SECONDARY

Front Rack Walking Lunge Complex

10 Front Rack Walking Lunges

8 S2OH

10 Front Rack Walking Lunges
Use barbell, as heavy as possible without compromising form

Hip Extensions (4 x 10)

Use GHD

Strict Toes to Bar (Styrke) (3 sets of max reps)

As much control on way down as possible

30-01-2019

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go-You Go

3 Rounds

10 Synch HR Push-Ups (Rx+ HSPU)

10 C2B (Rx+ Ring MU)

60 Kcal Bike

3 Rounds

30 Synch Sit-Ups

30 Thrusters 42.5/30Kg

60 Kcal Row

3 Rounds

40 Synch Air Squat

40 Benchpress 60/40Kg

TC 40

29-01-2019

Kraftværk – CrossFit

Romanian Deadlift (6-6-6-6-6)

After Each Set Of RD:

20’sec Weighted Plank

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
TC 13

American KB Swing 24/16Kg

Metcon (Time)

21-15-9

Deadlift 80/55 Kg

Wall-Balls

TC 5

Styrke W6D1

Kraftværk – Styrke

Weightlifting

Snatch Grip Behind the Neck Overhead Press (3 x 8)

Overhead Squat (3 X 3)

Work up to a heavy 3 reps, 1 second pause at the bottom

PRIMARY

Bench Press (7 x 3)

One Armed Bench Press (3 x 8)

3 x 8 pr. arm.

Use fairly light dumbbell, other hand rests on chest or stomach.


Prone External Rotation (3 x 8)

Use light weight plates


Prone External Rotation

SECONDARY

28-01-2019

Kraftværk – CrossFit

Clean Complex (1-1-1-1-1)

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk

Metcon (Time)

10 Rounds

5 Burpee Box Jumps

4 Hang Power Clean

3 Push Jerk

Rx 60/40Kg (Rx+ 70/47,5Kg)

TC 15

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 KB Russian-Twist

10 KB Pull-Overs

10 KB Bicep-Curls

24/16Kg

27-01-2019

Kraftværk – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

In Teams Of 2

I Go You Go

30 Floor Press

20 Strict Chin-Ups

10 Bear Complex

Rx 50/35Kg Rx+ 60/40Kg

Metcon (Time)

In Teams Of 2

I Go You Go On Rounds

25 DU

20-18-16-14-12-10-8-6-4-2

T2B

Front Rack Lunges 42,5/30Kg (Rx+ OH Lunges)

TC 18

26-01-2019

Kraftværk – CrossFit

Back Squat (4-4-4-4-4)

85% 1RM

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Cleans: 84/56 Kg

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

6 Strict Pull-Ups

9 V-Ups

12 Pistols

Styrke W5D3

Kraftværk – Styrke

Weightlifting

Clean Complex

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk

PRIMARY

Snatch Grip Deadlift (6 x 4)

Romanian Deadlift (6 x 4)

Weighted Pull-ups (6 x 4)

SECONDARY

Pendlay Row (6 x 4)

Bent over flies (6 x 8)

25-01-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 16

Squat Snatch

Metcon (Time)

For Time

60 Power Snatch 42,5/30Kg

Every Time You Drop The Barbell:

15 Wall Balls

20 Atomic Sit-Ups

TC 16
NO Resting On Hips, Back Or Floor To Re-grip

24-01-2019

Kraftværk – CrossFit

TEKNIK

Hand Stand Walk

Metcon (Time)

In Teams Of 2

I Go You Go

30 HSPU

50 Front Squat

50 kcal Row/Bike/Ski

30 HSPU

50 OH Squat

50 Bar-Facing Burpees

30 HSPU

50 Thrusters

50 kcal Row/Bike/Ski

Rx 42,5/30Kg, Rx+ 50/35Kg

TC 27

Styrke W5D2

Kraftværk – Styrke

Weightlifting

Snatch Complex

1 Power Snatch

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 OH Squat
Find dagens maks.

PRIMARY

Front Squat (6 x 4)

Paused Front Squat (6 x 4)

SECONDARY

Walking Lunges (WL)

Landmine Oblique Twists (4 x 20)

dvs. 10 til hver side

23-01-2019

Kraftværk – CrossFit

Front Squat (3-3-3-3-3)

90% 1RM

Metcon (Time)

9-6-3

Bar Muscle Ups

KB Hang Snatch 24/16Kg (32/24Kg)

15-12-9

Pull-Ups

KB Hang Power Clean 24/16Kg (32/24Kg)

21-15-9

T2B

Air Squat

TC 20

22-01-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 15

Squat Clean & Split Jerk

Metcon (Time)

For Time

2-4-6-8-10-12

Squat Clean 65/45Kg (Rx+ 80/55Kg)

10 (5+5) KB Push Press 24/16Kg

20 DU

TC 16

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

8 Bicep Curls 30/20

8 Push-Ups

Styrke W5D1

Kraftværk – Styrke

Weightlifting

Squat Clean (10 x 2)

2 reps EMOTM

PRIMARY

Bench Press (6 x 4)

Narrow Grip Bench Press (4 x 8)

Shoulder Press (6 x 4)

French Press (4 x 8)

SECONDARY

Strict Toes to Bar (Styrke) (4 x 10)

21-01-2019

Kraftværk – CrossFit

Styrke

EMOTM 15 (5Rounds)

1: 8+8 Shoulder Ext. Rotation

2: 20’Sec L-Sit

3: 8 Yates Row

Metcon (AMRAP – Reps)

AMRAP Hang Clean & Jerk

6 Rounds

2 min ON 1 min OFF

5 Ring Dips

10 Box Jumps

5 Burpees Over Bar (Parallel)

AMRAP Hang Clean & Jerk 42,5/30Kg (Rx+ 50/35Kg)

20-01-2019

Kraftværk – CrossFit

Deadlift (5-5-5-5-5)

80% 1RM

Metcon (AMRAP – Rounds and Reps)

In Teams Of 2

AMRAP 20

20 Synch Air Squat (Rx+ Pistols)

20 Deadlift 80/55Kg (Rx+ 100/70Kg)

40 Synch Sit-Ups

40 Wall Balls

6 Synch Pull-Ups (Rx+ Bar MU)

60 DU

Styrke W4D3

Kraftværk – Styrke

Weightlifting

Power Snatch (3 x 5)

Work up to 3 x 5 reps

PRIMARY

Deadlift (5 x 5)

Weighted Chin-ups (5 x 5)

SECONDARY

Goblet Squat (3 x 10)

Work up to heavy weight with Kettlebell

Snatch grip push press behind the neck (5 x 5)

Use as accessory movement.
* Skal undervises til dem der ikke har prøvet før

19-01-2019

Kraftværk – CrossFit

Snatch Complex (DL-Pull-Snatch) (1-1-1-1-1)

3 Halting Snatch Grip DL

2 Hang Snatch Pull

1 Hang Snatch

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

18-01-2019

Kraftværk – CrossFit

Bench Press (5-5-5-5-5)

80%1RM

Metcon (Time)

For Time

6 Rounds

200m Run

6 HR Push-Ups (Rx+ HSPU)

3 Clusters 50/35Kg (Rx+ 60/40Kg)

3 Thrusters 50/35Kg (Rx+ 60/40Kg)

6 Pull-Ups (Rx+ C2B)

TC 20

Styrke / VL 11

Kraftværk – Styrke

Weightlifting

High-Hang Clean (6 x 3)

Work up to a heavy 6 x 3 weight in a Squat Clean. Roughly 70-80% of 1RM

PRIMARY

Back Squat (5 x 5)

Good Mornings (4 x 10)

Focus on good reps

SECONDARY

One-armed Farmer’s Walk (3 x 30 steps per side )

Metcon (Time)

Hollow Rock, 3 sets
Score is total time, arms out, rounded back

17-01-2019

Kraftværk – CrossFit

Metcon (No Measure)

AMRAP 17 For Quality

In Teams Of 2

I Go – You Go On Rounds

3 Strict Pull-Ups (weighted) Or Ring MU

10 KB Suitcase DL

40m Farmers Walk

Metcon (Time)

15-12-9

Power Clean & Push Jerk 42,5/30 (Rx+ 50/35Kg)

T2B

TC 7

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

16 Alt Pistols

16 Alt V-Ups

9 American KB Swings 24/16Kg (Rx+ 32/24Kg)

9 Atomic Sit-Ups

16-01-2019

Kraftværk – CrossFit

Drop Snatch (3-3-3-3-3)

Metcon (Time)

In Teams Of 2

I Go – You Go

2 Rounds

30 Ring Dips

30 OH Squat 42,5/30Kg (Rx+ 50/35Kg)

40 Alt DB G2OH 22,5/15Kg

40 Abmat Sit-Ups (Rx+ GHD)

50 kcal Row, Bike Or Ski

TC 22

Rx+: 1 Round Ski Erg + 1 Round Assault Bike

15-01-2019

Kraftværk – CrossFit

Bench Press (3-3-3-3-3-3)

85-90% 1RM

Metcon (6 Rounds for time)

E3MOTM For 6 Rounds (18min)

As Fast As Possible:

3 HSPU (Rx+ Strict HSPU)

8 Lunges 50/40Kg (Rx+ 70/47,5Kg)

8 Box Jumps Overs

8 HR Push-Ups

8 Chin-Ups (Rx+ C2B)

Styrke / VL 10

Kraftværk – Styrke

Weightlifting

Drop Snatch (3 x 3)

Work up to roughly 85% of your 1RM full snatch or until technique falters

PRIMARY

Bench Press (5 x 5)

Shoulder Press (5 x 5)

SECONDARY

Romanian Deadlift (5 x 5)

Metcon (No Measure)

Tabata strict leg raises to bar (if possible, can be Scaled)

14-01-2019

Kraftværk – CrossFit

Back Squat (5-5-5-5)

80% 1RM

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
TC 10

,,,: Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
DL 142,5/92,5kg

WB 9/6 kg

Styrke 70

Kraftværk – Styrke

PRIMARY

Sumo Deadlift (5 x 5)

Back Squat

Bulgarian Split Squat (4 x 10)

Pr ben

SECONDARY

Barbell Row (Barbell row m. pause i top)

Bicep Curls (WL)

Samme vægt i alle sæt

Ocr 130119

Kraftværk – OCR

Vertical Jump Test (Distance)

Score er højde ramt minus “reaching height”

13-01-2019

Kraftværk – CrossFit

BIG CLEAN COMPLEX (Find 1 RM)

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Each set consists of 12 reps, without dropping the bar

Metcon (Time)

In Teams Of 2 Chipper

I Go You Go

50 Push Jerk 50/35Kg

50 K2E

50 Hang Power Clean 50/35Kg

50 Pistols

50 Deadlift 90/65Kg

50 Pistols

50 Hang Power Clean 50/35Kg

50 K2E

50 Push Jerk 50/35Kg

TC 23

Styrke 69

Kraftværk – Styrke

PRIMARY

Sumo Deadlift (5 x 5)

Back Squat

Bulgarian Split Squat (4 x 10)

Pr ben

SECONDARY

Barbell Row (Barbell row m. pause i top)

Bicep Curls (WL)

Samme vægt i alle sæt

12-01-2019

Kraftværk – CrossFit

Split Jerk (2-2-2-2)

90% 1RM

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
TC 20

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

11-01-2019

Kraftværk – CrossFit

Hip Thrusts (8-8-8-8-8)

After Each Set Of Hip Thrusters:

15 Sec Hollow Hold + 10 V-Ups

Metcon (Time)

For Time

5 Rounds

Run 200m

6 Front Squat 70/47,5Kg (Rx+ 80/55)

8 Pull-Ups (Rx+ 4 Ring MU)

10 Box Step Overs 2x 24/16 Kg KB

TC 20

10-01-2019

Kraftværk – CrossFit

Snatch Complex (1-1-1-1-1)

2 Snatch grip DL

3 Hang Power Snatch

4 OH Squat

Metcon (AMRAP – Reps)

8 x 1 Min ON 1 Min OFF

2 Rounds Of 1 Min

20 DU

AMRAP OH Squat 42,5/30 Kg

2 Rounds Of 1 Min

10 Ring Dips

AMRAP Kcal Row

2 Rounds Of 1 Min

10 Double DB Front Squat 2x 22,5/15Kg

AMRAP Double DB Hang Clean & Jerk 2x 22,5/15Kg

2 Rounds Of 1 Min

10 Push-Ups

AMRAP Kcal Bike
For hvert sæt af 1 min lav Buy In (20 DU) så AMRAP af den efterfølgende øvelse (OH Squat) resten af minuttet.

Kan laves 2 og 2 så folk kan deles med udstyr (I go 1 min you go 1 min)

Score: Reps i alt for AMRAP øvelser

Styrke 68

Kraftværk – Styrke

PRIMARY

Benchpress Combo (3 x (10 + 10 + 10) )

10 narrow grip, 10 wide grip, 10 normal grip – samme vægt hele vejen igennem
Don’t be greedy

Score your best weight on one of the sets

Push Jerk (5 x 8)

SECONDARY

Dumbell Upright Rows (4 x 10)

Evt. med KB

Med ball throws from floor (4 x 10)

Focus on height
Scoring not necessary

Throw lying on back to catching partner

09-01-2019

Kraftværk – CrossFit

TEKNIK

Hand Stand Walk

Handstand Walk (1 x Max)

Find den maximale længde HSW, forsøg gerne flere gange.

1 meter = 1 Rep

Metcon (Time)

40m OA OH KB Walking Lunges 24/16Kg

Then

10-9-8-7-6-5-4-3-2-1

HSPU

1-2-3-5-6-7-8-9-10

T2B

Then

40m OA OH KB Walking Lunges 24/16Kg

TC 17

Metcon (Time)

4 Rounds (Rx+ 5 Rounds)

5 Strict Chin-Ups

5 KB SDHP 24/16Kg

5 KB American Swings 24/16Kg

10 (5+5) KB Hang Snatch 24/16Kg

TC 10

08-01-2019

Kraftværk – CrossFit

Back Squat (3-3-3-3-3-3)

85-90% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

Increase in Weight On Thrusters Every 3. Round

9 Atomic Sit-Ups

6 Thrusters

6 C2B (Rx+ 3 Bar MU)
Thrusters:

3 Rounds: 40/30 Kg

3 Rounds: 50/35 Kg

3 Rounds: 60/40 Kg

…. Increase With 5/2,5 Kg Rest Of The Time

Styrke 67

Kraftværk – Styrke

PRIMARY

Front Squat (4 x 10)

Jump Squat (4 x 10)

Fokus på teknik og korrekt dybde

SECONDARY

5 RM i Push Press (1 x 5)

Byg op til 5 RM

Landmine Oblique Twists (4 x 10)

10 til hver side, dvs tælle til 20 i hver sæt 😎

Med-ball V-ups

Enten maks reps eller træner bestemmer 20/10 intervaller

07-01-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 16

1-8min

1 Squat Clean + 1 Hang Squat Clean

9-16min

1 Squat Clean

FT: Metcon (Time)

For Time

100m Sprint

15-12-9 Clean 70/47,5Kg (Rx+ 80/55Kg)

TC 7min

AMRAP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

6 Deadlift 90/62,5 (Rx+ 120/85)

12 HR Push-Ups

18 Air Squat

06-01-2019

Kraftværk – CrossFit

Bent Over Row (8-8-8-8-8)

Metcon (AMRAP – Reps)

In Teams Of 2

I Go – You Go On Rounds

Three 7min AMRAPs in 23min

A:

5 Bench Press 60/40Kg (Rx+ 70/47,5Kg)

10 Box Jump Overs

1min OFF

B:

5 Ring Dips

10 Russian Swings 32/24 (Rx+ 40/28Kg)

1min OFF

C:

5 Front Squat 60/40Kg (Rx+ 70/47,5Kg)

10 Parallel Burpee Over Bar

Styrke 66

Kraftværk – Styrke

PRIMARY

Deadlift (2 – 2 – 2 – 2 – 2)

Weighted Pull-ups (2 – 2 – 2 – 2 – 2)

SECONDARY

One Legged Stiff Legged Deadlift (4 x 8)

Bent Over Row (5 x 8)

Supinated grip

05-01-2019

Kraftværk – CrossFit

Romanian Deadlift (5-5-5-5-5)

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Top 10 I Verden I 2011

Mænd: 14-17 Runder

Kvinder: 12-16 Runder

04-01-2019

Kraftværk – CrossFit

Snatch + Hang Snatch Complex (Find 1RM)

1 Squat Snatch + 1 Hang Squat Snatch

A: Metcon (Time)

5 Rounds

21 DU

12 Deadlift

9 Hang Power Snatch

6 OH Squat

TC 15

Rx 42,5/30Kg

Rx+ 50/35Kg

B: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Sit-Ups

V-Ups

TC 6

03-01-2019

Kraftværk – Boot Camp

Rene (Time)

7 rounds for time of:

400m Run

21 Walking Lunges

15 Pull-Ups

9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here
TC 40min


Styrke 65

Kraftværk – Styrke

PRIMARY

Bench Press (1 – 1 – 1 – 1 – 1)

Prøv samme vægt hele vejen igennem

Spoto Press (5 x 5 )

5 x 5

SECONDARY

Press Complex (1 + 2 + 3 )

1 Strict Press

2 Push Press

3 Jerk
Score som 1 x 1

Romanian Deadlift (5 x 8)

03-01-2019

Kraftværk – CrossFit

Rene (Time)

7 rounds for time of:

400m Run

21 Walking Lunges

15 Pull-Ups

9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here
TC 40


02-01-2019

Kraftværk – CrossFit

Paused Front Squat (3-3-3-3-3)

Metcon (No Measure)

6x 2min AMRAP

2min ON – 1min OFF

A-B-C-A-B-C

Score: Reps Each Round Of 2min

A: Metcon (2 Rounds for reps)

Kcal Row / Bike
1 Round Row + 1 Round Bike

B: Metcon (2 Rounds for reps)

10 OA DB OH Squat(5+5)

10 Alt DB Snatch

DB: 22,5/15Kg

C: Metcon (2 Rounds for reps)

5 Pull-Ups

10 Push-Ups

15 Air Squat