KRAFTVÆRK | DK

23-04-2019

Kraftværk – CrossFit

TEKNIK

Bar Muscle Up

DU + Bar Muscle Ups (Time)

Double Unders & Muscle Ups

100 DU

10 Bar Muscle Ups

80 DU

8 Bar Muscle Ups

60 DU

6 Bar Muscle Ups

40 DU

4 Bar Muscle Ups

20 DU

2 Bar Muscle Ups

TC 16 Min

Metcon (AMRAP – Reps)

3x E2MOTM (6Min)

200m Run

AMRAP Push-Ups

22-04-2019

Kraftværk – Open Gym

Weightlifting

EMOTM 10

1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk

Same Weight For All 10 Rounds (@ 70-80% 1RM Clean & Jerk)

Metcon (5 Rounds for time)

E4MOTM For 5 Rounds

As Fast As Possible Each Round

10 Clean & Jerk

9 Thrusters

8 Bar-Facing Burpees

Rx 42,5/30Kg

Rx+ 50/35Kg
Every 4. Minute Perform One Round As Fast As Possible And Rest The Remaining Time.

5 Rounds Total In 20 Minutes

Score: Time For Each Round

21-04-2019

Kraftværk – Open Gym

Gymnastics

E2MOTM x 5

6 Strict Pull-Ups + 6 Strict Ring Dips (Weighted)

INDV: Metcon (Time)

Individual

5 Rounds

200m Run

8 Deadlift 90/60Kg (Rx+ 110/75Kg)

8 Box Jumps 24″/20″

8 Wall Balls

200m Row

12 Goblet Walking Lunges 24/16Kg (Rx+ 32/24Kg

12 Push-Ups

12 Abmat Sit-Ups

(25-35min)

TEAM: Metcon (Time)

In Teams Of 2

I Go – You Go

5 Rounds

200m Run (Together)

16 Deadlift 90/60Kg (Rx+ 110/75Kg)

16 Box Jumps 24″/20″

16 Wall Balls

400m Row

24 Goblet Walking Lunges 24/16Kg (Rx+ 32/24Kg

24 Push-Ups

24 Abmat Sit-Ups

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)

20-04-2019

Kraftværk – CrossFit

WESLEY’S WOD (Time)

For Time (with a Partner)

Buy-In:

56 Box Jump-Overs (split with partner)

Then, 22 rounds of:

5 Handstand Push-Ups

27 Double-Unders

3 Power Cleans (105/155 lb)

Cash-Out:

1108 meter Run (together)

TC 40

Partners may divide the box jump-overs between each other as needed. For the next part of the workout, one partner works at a time. Partner A will then perform one round before Partner B performs the next round. After the end of the last round, the team will perform the run together.
From Wesley’s mom, Nikki, via CrossFit Recreate (Butler, PA, USA):

Wesley Zablocki was 7 years old and in second grade when he was diagnosed with osteosarcoma in March of 2011. Osteosarcoma is a rare type of cancer of the bone that created a tumor in his left distal femur. The following years Wesley’s life was taken over by doctor visits, hospital stays, needle pokes, surgeries and chemotherapy treatments. No matter what the doctors told him he always had hope that things were going to be ok. In January 2015 Wesley started his third clinical trial.

He’d already gone through the two standard treatments available for osteosarcoma. They didn’t work for his cancer. His parents researched and spoke with many doctors to see what could be done. They enrolled him in any trial he qualified for. On March 3, 2015, Wesley passed away at 11 years old.

Wesley’s parents, Ted & Nikki (a CrossFit Recreate member) and his big sister, Zoe, have been involved in CureSearch and their “Ultimate Hike” event since 2013. CureSearch for Children’s Cancer’s mission is to end children’s cancer by driving targeted and innovative research with measurable results in an accelerated time frame.

CrossFit Recreate organized a fundraiser called “The Ultimate Chipper,” where athletes did Wesley’s WOD to raise funds for Cure Search. The significance of the numbers in the workout:

– 56: Wesley’s favorite number

– 11: age when he passed

– 5/27/03: birthday

– 1,108: number of days since Wesley passed, on the date of the 2018 “Ultimate Chipper” fundraiser


19-04-2019

Kraftværk – CrossFit

Langfredag

Metcon (Time)

In Teams Of 2

I Go – You Go

4, 4+8, 4+8+12…. 4+8+12+16+20+24+28

4 C2B (Rx+ Bar MU)

8 Thrusters

12 Front Squat

16 S2OH

20 Burpees

24 T2B

28 Alt KB Snatch

32 Synch Air Squat (Rx+ Pistols)

TC: 40

Rx:

45/30Kg Barbell

24/16Kg KB

Rx+:

60/40Kg Barbell

32/20Kg KB

180419

Kraftværk – Boot Camp

Artie Stevens meets Burpees (AMRAP – Reps)

5 Rounds of:

Minute 1: Wall Ball Shots (20/14) / Thrusters

Minute 2: Atomic sit-ups

Minute 3: Box Jumps (24/20) / Kasse opstigninger

Minute 4: Push Presses (35/25kg) / Sort/Blå sæk

Minute 5: 200m Run with partner

Minute 6: Rest (Elite/RX+ plank the whole minute)

Partner A works from 0-30 secs.

Partner B works from 31-60 secs.

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)

18-04-2019

Kraftværk – CrossFit

Fællestræning

Artie Stevens meets Burpees (AMRAP – Reps)

5 Rounds of:

Minute 1: Wall Ball Shots (20/14) / Thrusters

Minute 2: Atomic sit-ups

Minute 3: Box Jumps (24/20) / Kasse opstigninger

Minute 4: Push Presses (35/25kg) / Sort/Blå sæk

Minute 5: 200m Run with partner

Minute 6: Rest (Elite/RX+ plank the whole minute)

Partner A works from 0-30 secs.

Partner B works from 31-60 secs.

Artie Stevens meets Burpees (AMRAP – Reps)

5 Rounds of:

Minute 1: Wall Ball Shots (20/14) / Thrusters

Minute 2: Atomic sit-ups

Minute 3: Box Jumps (24/20) / Kasse opstigninger

Minute 4: Push Presses (35/25kg) / Sort/Blå sæk

Minute 5: 200m Run with partner

Minute 6: Rest (Elite/RX+ plank the whole minute)

Partner A works from 0-30 secs.

Partner B works from 31-60 secs.

17-04-2019

Kraftværk – CrossFit

TEKNIK

Pistol Squat

Gymnastics

EMOTM 10

1: 8-10 Alt Pistols

2: 6-10 Handstand Shoulder Taps (Facing Wall, Hollow Position)

Metcon (Time)

8 Rounds

8 K2E

8 American KB Swings

8m Goblet Walking Lunges

Rx: 24/16Kg

Rx+: 32/24Kg

TC 13

16-04-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 16

1-8: Snatch Pull + Squat Snatch

9-16: Squat Snatch

Squat Snatch Intervals (AMRAP – Reps)

Intervals

6 Rounds – 2 Min On, 1 Min Off

8 Burpees Over The Box

6 C2B

Max Squat Snatch 50/35Kg
Score: Squat Snatch Reps

Hands On Box When Jumping Over Box –> OK

Both Feet Have To Touch The Box

Styrke W8D1

Kraftværk – Styrke

Weightlifting

Snatch Complex (Power-High-Hang-OH)

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)

15-04-2019

Kraftværk – CrossFit

TEKNIK

Handstand Walk

Handstand Walk

Metcon (AMRAP – Reps)

AMRAP 15

8 Deadlift 100/65Kg (Rx+ 120/80Kg)

12 Box Jumps 24″/20″

Max Reps Unbroken HSPU

Score: Reps Of HSPU
Every Time You Go Out Of HSPU Position You Perform 8 Deadlifts And 12 Box Jumps, And Then Try To Perform As Many “Unbroken” HSPU Again

Metcon (No Measure)

EMOTM 5

20’Sec Seated Straddle Compression Hold

+

10 V-Ups

140419

Kraftværk – OCR

Weighted Pull-ups (1 x 3)

()

Dead hang / Fat Bar 2″ (AMRAP – Reps)

Dead hang / Fat Bar 2″

14-04-2019

Kraftværk – CrossFit

TEKNIK

Toes 2 Bar

A: Metcon (Time)

In Teams Of 2

I Go – You Go On Rounds

5 Rounds Each

4 Burpees 2 Target

6 T2B

8 Thruster 42,5/30Kg (Rx+ 50/35Kg)

TC 15

B: Metcon (AMRAP – Rounds and Reps)

In Teams Of 2

I Go – You Go

AMRAP 15

60 Alt G2OH

60 Step Ups

60 Push Press (OA)

60 Sit-Ups

All Exercises With One 24/16Kg KB

13-04-2019

Kraftværk – CrossFit

Clean Pull (3-3-3-3)

Nukes (3 Rounds for reps)

8 minutes to complete:

1-mile run

Max Reps Deadlifts, 315#

Then, 10 minutes to complete:

1-mile run

Max Reps Power Cleans, 225#

Then, 12 minutes to complete:

1-mile run

Max Reps Overhead Squats, 135#
In honor of U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., died Aug. 10, 2012
To learn more about Nukes click here
Rx Weights In Kg

142,5/92,5Kg

102,5/70Kg

60/42,5Kg

Styrke W7D3

Kraftværk – Styrke

Weightlifting

Clean and Jerk (5 x 3)

PRIMARY

Deadlift (7 x 2)

Weighted Chin-ups

SECONDARY

EZ Bar Bicep Curls (4 x 6)

L-Sit (6 x 20 sek)

No score

12-04-2019

Kraftværk – CrossFit

TEKNIK

Kipping Or/And Butterfly Pull-Ups

Pull-ups

Metcon (Time)

12-10-8-6-4

Strict Ring Dips

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

24-20-16-12-8

Wall Balls

TC 15

Metcon (AMRAP – Reps)

Tabatha 8x 20’/10’sec

V-Ups

11-04-2019

Kraftværk – CrossFit

TEKNIK

HSPU

Tripod Headstand And Kipping

Gymnastics

EMOTM 10

1: 3-8 HSPU (Strict // Kipping // From Tripod On Floor

2: 20’sec Seated Straddle Compression Lift

Metcon (Time)

4 Rounds (Rx+ 5 Rounds)

7 HSPU

10 Box Step-Overs 2x 24/16Kg KB

20 Sit-Ups

Run 200m

TC 17

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

10-04-2019

Kraftværk – CrossFit

Snatch Complex (Power-High-Hang-OH) (1-1-1-1-1)

1 Power Snatch

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 OH Squat

Metcon (No Measure)

4x AMRAP 3

With 2Min Break In-Between

A

2min Break

B

2min Break

A

2min Break

B
Start Second Round Of A Where You Stopped The First Round Of A

A: Metcon (AMRAP – Rounds and Reps)

2x AMRAP 3

5 C2B Pull-Ups (Rx+ 3 Ring Muscle Ups)

5 OH Squat 50/35Kg (Rx+ 70/47,5Kg)

15 DU

B: Metcon (AMRAP – Rounds and Reps)

2x AMRAP 3

5 Strict Chin-Ups

5 Hang Clean 60/40Kg (Rx+ 80/55Kg)

15 DU

09-04-2019

Kraftværk – CrossFit

Gymnastics

AMRAP 13

In Teams Of 2

I Go – You Go

10m Hand Stand Walk

10 Strict Wide Grip Pull-Ups

10 Strict K2E

Metcon (No Measure)

4x AMRAP 5

With 30 Sec In-Between AMRAPS

In Teams Of 2, I Go You Go

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20 kcal Row

20 Burpees Over Rower

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20 OA DB Thrusters 22,5/15Kg (Rx+ Double DB)

40 Alt V-Ups

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20kcal Bike

10 Rope Climbs (Rx+ Legless)

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20 KB Suitcase DL

40m Farmers Walk

2x 32/24Kg (Rx+ 2x 40/28Kg)

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

08-04-2019

Kraftværk – CrossFit

TEKNIK

Ring MU

Gymnastics

EMOTM 10

1: 3-6 Ring MU (Strict/Kipping/Toenail spot)

2: 30’sec Hollow Positioning

Hollow Positioning:

From start position to hollow position, back to start position


Hollow Positioning

Metcon (Time)

21-15-9 – With Increasing Weight

Squat Clean

T2B

HR Push-Ups

TC 15

Rx: 50/35Kg – 60/40Kg – 70/45Kg

Rx+: 60/40Kg – 75/50Kg – 90/60Kg

07-04-2019

Kraftværk – CrossFit

Metcon (Time)

Isabel Meets Grace

In Teams Of 2, I Go – You Go

2 Rounds

30 Power Snatch

30 Clean & Jerk

60/40Kg

TC 15

Metcon (Time)

In Teams Of 2

I Go – You Go

3 Rounds

15 Pull-Ups (Bar 10 MU)

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

30 Box Jump Overs 24″/20″

40 Sit-Ups

50 Air Squat

Run 200m Together

TC 25

06-04-2019

Kraftværk – CrossFit

TEKNIK

Kipping Ring Dips

Worsley (Time)

5 Rounds for Time

9 Handstand Push-Ups

15 Ring Dips

21 Thrusters (42.5/30 kg)

200 meter Run
TC 30

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)


05-04-2019

Kraftværk – CrossFit

Gymnastics

In Teams Of 2, Spot If Needed

I Go You Go On Exercise

5 Rounds

10-20’Sec Hanging L-Sit Hold

10-20’Sec Hand Stand Hold/Freestanding

5 Reverse Row Sit Backs

(15Min)

Metcon (3 Rounds for time)

E6MOTM 3x (18min)

3x 2 Rounds For Time

2x

5 Deadlift 90/60 (Rx+ 120/80Kg)

8 Burpee 2 Target

5 Pull-Ups (Rx+ C2B)

8 Pistols

Score: Time For Each Round

04-04-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 15

1-5, 60% 1RM:

1 Squat Clean + 3 Split Jerk

6-10, 70% 1RM:

1 Squat Clean + 2 Split Jerk

11-15, 80-90% 1RM:

1 Squat Clean + 1 Split Jerk

Metcon (Time)

21-15-9 Hang Clean & Jerk 30/25Kg (Rx+ 42,5/30Kg)

30 DU

3Min Break

15-12-9

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

30 DU

TC 17

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

03-04-2019

Kraftværk – CrossFit

TEKNIK

Hand Stand

Metcon (No Measure)

5 Rounds For Quality

4 HSPU (Kipping/Strict)

3 Strict Pull-Ups

3 Pull-Ups

3 C2B

6 Russian Swings (Heavy)

TC 14

Metcon (Time)

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

Thrusters 42,5/30Kg

OH Sit-Ups 20/15Kg Plate

KB SDHP 32/24Kg

TC 13

02-04-2019

Kraftværk – CrossFit

TEKNIK

T2B

Gymnastics

EMOTM 10

1: 5-10 Kipping T2B (No Extra Kip)

2: 20’sec Hollow Hold + 8 V-Ups

Metcon (AMRAP – Reps)

2x AMRAP 4

With 2 Min Break In-between

2-4-6-8-10…

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

Down Ups

Ring Dips
On Second AMRAP 4 You Start Where You Stopped The First AMRAP 4.

Rounds With Reps:

2: 6 Reps

4: 18 Reps

6: 36 Reps

8: 60 Reps

10: 90 Reps

12: 126 Reps

14: 168 Reps

01-04-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 20

1-5, 60% Of 1RM:

3 Power Snatch + 1 Squat Snatch

6-10, 70% Of 1RM:

2 Power Snatch + 1 Squat Snatch

11- 15, 80% Of 1RM:

2 Squat Snatch

16-20, 90% Of 1RM:

1 Squat Snatch

Metcon (Time)

6 Rounds

6 Deadlift

6 Power Snatch

6 OH Squat

EMOTM: 5 Push-Ups

(Start with 5 Push-Ups)

TC 13

Rx 42,5/30Kg

Rx+ 50/35Kg

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

31-03-2019

Kraftværk – CrossFit

Metcon (Time)

Relay In Teams Of 2

I Go – You Go On Exercise

4 Rounds

5 Burpees 2 Target (Rx+ 7)

10 S2OH

10 KB Hang Snatch (5+5)

10 Wall Balls

TC 16

Rx: 24/16Kg KB + 42,5/30Kg BB

Rx+: 32/20Kg KB + 50/35Kg BB

Metcon (Time)

In Teams Of 2

I Go – You Go

40 T2B

50 Front Squat

60 American Swings

70 Medball Sit-Ups

60 American Swings

50 Front Squat

40 T2B

TC 24

Rx: 24/16Kg KB + 42,5/30Kg BB

Rx+: 32/20Kg KB + 50/35Kg BB

30-03-2019

Kraftværk – CrossFit

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
TC 42

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)

29-03-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 15

High Hang Squat Clean & Split Jerk

Metcon (Time)

12-9-6-3

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

Burpee Box Jumps 24″/20″

800-400-200-100m

Run

TC 22

28-03-2019

Kraftværk – CrossFit

Styrke

EMOTM 10

1: 10+10 Shoulder Ext. Rotation

2: 10 Pallof Press

Styrke

Bench Press (6-6-6-6)

Metcon

Metcon (Time)

3 Rounds

21 Thrusters 42,5/30Kg

15 HR Push-Ups

9 KB SDHP 32/24

6 Strict Chin-Ups (Rx+ 3 Ring MU)

TC 15

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

27-03-2019

Kraftværk – CrossFit

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

Metcon (Time)

4 Rounds

20 DU

10 Front Squat 50/35Kg (60/40Kg)

20 DU

10 Pull-Ups (Rx+ C2B)

20 DU

10 V-Ups

20 DU

10 Push Press 50/35Kg (60/40Kg)

TC 20

26-03-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 16

Snatch

Metcon (5 Rounds for time)

E3MOTM For 5 Rounds

4 Bar-Facing Burpees

7 OH Squat 42,5/30Kg (Rx+ 60/40Kg)

7 T2B

7 Box Jump Overs 24″/20″

7 Russian Swings 24/16 (Rx+ 32/24)
Score: Time For Each Round

25-03-2019

Kraftværk – CrossFit

Gymnastics

EMOTM 12

4-7 Strict HSPU

20’sec L-Sit

5 Tempo Ring Rows (4-0-X-2)

(4 Sec down, 0 at bottom, Explosive Up – 2 sec In Top)

Metcon (No Measure)

In Teams Of 2

I Go You Go

3x 7min AMRAPS

30′ Sec In-between Amraps

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

40 Kcal Bike

30 Hang Power Clean 50/35Kg (Rx+ 70/47,5Kg)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

40 Alt DB Snatch 22,5/15Kg

30 DB OH Walking Lunges 22,5/15Kg

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

40 Kcal Row

30 Ring Dips

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)

24-03-2019

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go You Go

5 Rounds

16 Deadlift 90/60Kg (Rx+ 110/75Kg)

16 Burpees 2 Plate

200m Run Together

60-40-20

Wall Balls 9/6Kg

400m Run Together

5 Rounds

16 Push Press 42,5/30Kg (Rx+ HSPU)

16 OH Sit-Ups – 20/15Kg Plate

200m Run Together
TC 45

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

23-03-2019

Kraftværk – CrossFit

The Hammy (Time)

1,000 meter Row

7 Squat Clean-and-Jerks (135/95 lb)

50 Push-Ups

7 Squat Clean-and-Jerks (135/95 lb)

50 Sit-Ups

7 Squat Clean-and-Jerks (135/95 lb)

50 Box Jumps (24/20 in)

7 Squat Clean-and-Jerks (135/95 lb)

50 Pull-Ups

7 Squat Clean-and-Jerks (135/95 lb)

1,000 meter Run
TC 35

Scaling

Teams of Two: Athletes (Female/Male, Male/Male or Female/Female) split the workout with a partner as prescribed or with the weight and scaled movements of their choice.

US Army Specialist Adam S. Hamilton, a native of Kent, Ohio, graduated from Theodore Roosevelt High School in 2007. While in school, Adam was an All-American lacrosse player, the hockey career-goals record holder and played linebacker/wide receiver on the state-playoff football team.

Adam joined the US Army in 2009, graduated basic and advanced training and was proud to be a Cav scout of the 4th Squadron, 4th Cavalry, 1st Brigade Combat Team in the 1st Infantry Division at Fort Riley, Kansas. He was deployed to Afghanistan in February 2011.

On May 28, 2011, Adam died of wounds sustained from an improvised explosive device (IED) during a night mission in Haji Ruf, Afghanistan, at the age of 22. He was posthumously awarded the Bronze Star and Army Commendation Medal.


CF OPEN 19.5

Kraftværk – CrossFit

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

21-03-2019

Kraftværk – CrossFit

Metcon (No Measure)

AMRAP 12 For Quality/Weight

In Teams Of 2, I Go – You Go

20 Box Step Ups

40 Hollow Rock

20 Chin-Ups

40 V-Ups

All Exercises Strict/Weighted

Metcon (Time)

Chipper

100 DU

40 Deadlift 80/55

40 Walking Lunges

40 Power Clean 50/35

40 Burpees 2 Target

40 Thruster 40/30Kg

40 Ring Rows

200m Farmers Walk 2x 24/16Kg

TC 23

Styrke W4D2

Kraftværk – Styrke

Weightlifting

Snatch Complex 2 (4 x 1)

1 Snatch Grip Deadlift

2 Power Snatch (T&G)

2 Overhead Squat

PRIMARY

Back Squat (5 x 5)

Bulgarian Split Squat (4 x 10)

Rep count is per leg

SECONDARY

EZ Bar Bicep Curls (4 x 8)

Good Mornings (4 x 8)

20-03-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 18

1-9: High Hang Squat Snatch

10-18: Hang Squat Snatch

Metcon (Time)

21-15-9

OH Squat 35/25Kg (Rx+ 50/35)

KB SDHP 24/16 (Rx+ 32/20Kg)

9-6-3

OH Squat 42,5/30Kg (Rx+ 65/45)

American KB Swing 24/16 (Rx+ 32/20Kg)

TC 13

19-03-2019

Kraftværk – CrossFit

Split Jerk (2-2-2-2)

85-90% 1RM

Metcon (Time)

5 Rounds

8 Pull-Ups

8+8 KB Hang Snatch 24/16Kg

8 Box Jumps

8 Push Press 50/35Kg

200m Run

TC 20

18-03-2019

Kraftværk – CrossFit

Back Squat (Find 1RM)

Cluster + T2B (Time)

For Time

1-2-3-4-5-6-7 Clusters 65/45kg

2-4-6-8-10-12-14 T2B

TC 13min

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 Air Squat (Rx+ Pistols)

5 Strict T2B

5 Strict Pull-Ups

Rx+ Wear A Weight Vest 10/5Kg

Styrke W4D1

Kraftværk – Styrke

Weightlifting

Clean Complex 2 (4 x Complex)

1 Power Clean

1 Hang Power Clean

1 Squat Clean

2 Front Squat

1 Split Jerk

PRIMARY

Bench Press (5 x 5)

Push Press (5 x 5)

SECONDARY

French Press (5 x 8)

Landmine Oblique Twists (4 x 20)

4 sets of 20 reps (10 to each side, bar passes you 20 times)

170319

Kraftværk – OCR

Max Height Box Jump (Distance)

Max Height Box Jump

Weighted Chin-ups

17-03-2019

Kraftværk – CrossFit

Metcon (No Measure)

In Teams Of 2

I Go You Go On Rounds

4x AMRAP8

2min Break In-between AMRAPS

A-B-C-D

A: Metcon (AMRAP – Rounds and Reps)

10 Benchpress 50/35Kg (Rx+ 70/45Kg)

20 DU

B: Metcon (AMRAP – Rounds and Reps)

10 FR Lunges 42,5/30Kg (Rx+ 60/40Kg)

15 Russian Swings 24/16 (Rx+ 32/24Kg)

C: Metcon (AMRAP – Rounds and Reps)

10 S2OH 42,5/30Kg (Rx+ 60/40Kg)

10 Wall Balls

D: Metcon (AMRAP – Rounds and Reps)

10 OH Squat 42,5/30Kg (Rx+ 60/40Kg)

5 Ring Dips

Styrke W3D3

Kraftværk – Styrke

Weightlifting

High-Hang Snatch (4 x 4)

From mid-thigh.

Preferably Full Snatch

PRIMARY

Deadlift (4 x 6)

SECONDARY

Weighted Pull-ups (4 x 6)

Pullovers (4 x 6)

Heavy Pull-overs lying on bench.

Use sandbag or dumbbell

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

As slow and controlled as possible.

16-03-2019

Kraftværk – CrossFit

Bench Press (5-5-5-5)

David Arce (Time)

12 Thrusters (135/95 lb)

12 Hand Release Push-Ups

9 Thrusters (135/95 lb)

9 Hand Release Push-Ups

6 Thrusters (135/95 lb)

6 Hand Release Push-Ups

1 mile Run or 2 km Row

6 Thrusters (95/65 lb)

6 Hand Release Push-Ups

9 Thrusters (95/65 lb)

9 Hand Release Push-Ups

12 Thrusters (95/65 lb)

12 Hand Release Push-Ups
TC 23

This Firefighter Hero WOD is dedicated to David Arce, FDNY, Engine 33, who was killed on September 11, 2001. David G. Arce, 36, who grew up in Westbury, was a firefighter with Engine Company 33 in NoHo. He and his best friend, Michael Boyle, also a firefighter, walked down from the 40th floor of the north tower when the building collapsed. His remains were found in the southwest corner of the lobby.

CF OPEN 19.4

Kraftværk – CrossFit

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

14-03-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 16

Squat Clean & Split Jerk

Metcon (4 Rounds for time)

E3MOTM For 4 Rounds

12/9 Row/Bike

9 Hang Power Clean & Push Jerk

Rx 50/35

Rx+ 70/47,5
2 Rounds Row – 2 Rounds Bike

Metcon (No Measure)

Tabata

1: Bicep Curls

2: Russian Twist

Styrke W3D2

Kraftværk – Styrke

Weightlifting

Squat Clean (4 x 4)

Unbroken. Work on barbell efficiency – No regripping or resting on thighs

Split Jerk (4 x 4)

PRIMARY

Front Squat (4 x 6)

Front Rack Lunge (4 x 6 )

4 x 6 per leg. Keep leg in front. No stepping back and forwards.

SECONDARY

Bicep Curls (WL) (4 x 6)

Samme vægt i alle sæt
Heavy. Use partner to spot on last reps.

Med Ball V-Ups (4 x 20)

9/6 kg
4 x 20 or as many as you can keep good form

13-03-2019

Kraftværk – CrossFit

Seated Shoulder Press (5-5-5-5)

Metcon (Time)

6 Rounds

16 Russian KB Swings 24/16 (Rx+ 32/24Kg)

8 HSPU

8 Thrusters 42,5/30 (Rx+ 50/35Kg)

8 Pull-Ups (Rx+ 4 Ring MU)

TC 24

12-03-2019

Kraftværk – CrossFit

Sumo Deadlift (6-6-6-6)

Metcon (Time)

In Teams Of 2

I Go You Go On Rounds

5 Rounds Each

6 Deadlift 90/62,5 (Rx+ 110/75Kg)

9 HR Push-Ups

12 Wall Balls

Then

I Go – You Go

50 T2B

50 Alt V-Ups

50 Atomic Sit-ups

TC 22

()

11-03-2019

Kraftværk – CrossFit

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

3 Halting Snatch Grip DL

2 Hang Snatch Pull

1 Hang Snatch
80-90% 1RM Snatch

Metcon (Time)

5 – 3 – 1 Rounds

2 Min In-between

20 DU

5 Power Snatch 42,5/30Kg (Rx+ 50/35Kg)

5 Burpee Box Jumps Overs

TC 20
5 Rounds, 2min Break

3 Rounds, 2min Break

1 Round, Time

Styrke W3D1

Kraftværk – Styrke

Weightlifting

Clean Pull (3 x 3)

PRIMARY

Bench Press (4 x 6)

Shoulder Press (4 x 6)

SECONDARY

Dips (WL) (4 x 6)

Dips in bars (not rings)

Front Raise / Vægtskive (4 x 6)

10-03-2019

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go You Go

Buy In: 1K Run Together

70 Pull-Ups (Rx+ C2B)

70 Thrusters 42,5/30Kg

70 American KB Swings 24/16Kg (Rx+ 32/20Kg)

70 Burpees 2 Plate (10Kg)

70 KB SDHP 24/16Kg (Rx+ 32/20Kg)

70 Push Press 42,5/30Kg

70 K2E

Buy Out: 1K Run Together

TC 40

Styrke W2D3

Kraftværk – Styrke

Weightlifting

Snatch Grip Deadlift (3 X 3)

Work up to a heavy 3 x 3

PRIMARY

Sumo Deadlift (3 x 7)

Concentrate on good form, not heavy weight today

Chin-ups (WL) (3 x 7)

SECONDARY

Yates Row (3 x 7)

Body Rows (3 x 7)

Barbell in rack, row body up to bar. Feet on box to make heavier

09-03-2019

Kraftværk – CrossFit

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

Incredible Hulk (AMRAP – Rounds and Reps)

AMRAP 20

5 Deadlift

5 Hang Power Cleans

5 Front Squat

5 S2OH

5 Back Squat

52,5/35kg

CF OPEN 19.3

Kraftværk – CrossFit

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

07-03-2019

Kraftværk – CrossFit

TEKNIK

Bar Muscle Ups

Metcon (Time)

7-6-5-4-3-2-1

Bar MU

S2OH 60/40Kg

Bar Facing Burpees

TC 15
Rx+: Go Unbroken

Metcon (Time)

1-2-3-4-5-6-7

KB Hang Clean & Jerk (L-Arm)

KB Hang Clean & Jerk (R-Arm)

American KB Swings

KB: 24/16Kg

TC 7

Styrke W2D2

Kraftværk – Styrke

Weightlifting

Clean Complex (4 x 1)

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk

PRIMARY

Front Squat (3 x 7)

Tempo Back Squat (5 x 5)

(Tempo 42X0)

4 ned

2 i bund

Xplosivt op

0 i top

SECONDARY

L-Sit (6 x 20 sec.)

6 sets of 20 second work

No score

Weighted Ring Dips (3 x 7)

Use bands if needed

06-03-2019

Kraftværk – CrossFit

Back Squat (6-6-6-6)

Metcon (Time)

4 Rounds

10 Air Squat (Rx+ Pistols)

5 Power Clean 50/35Kg (Rx+ 65/45Kg)

5 Ring Dips

Then

4 Rounds

10 Air Squat (Rx+ Pistols)

5 Power Clean 65/45Kg (Rx+ 80/55Kg)

5 Ring Dips

TC 15

05-03-2019

Kraftværk – CrossFit

Snatch (Find 3RM)

Touch n’ Go

Metcon (AMRAP – Reps)

In Teams Of 2 (20Min)

I Go – You Go

5x 3:30 Min AMRAPS

30sek Inbetween AMRAPS

A: Devils Press 22,5/15Kg

B: Med Ball V-Ups (Rx+ GHD Sit-Ups)

C: Hang Clusters 35/25Kg (Rx+ 42,5/30Kg)

D: Suitcase Deadlift 2x 32/24Kg (Rx+ 40/28 Kg)

E: OH Sit-Ups 20/15Kg Plate
Score: Total Reps

W2D1

Kraftværk – Styrke

Weightlifting

OH Complex

2 Snatch Balance

3 OH Squat

PRIMARY

Push Press (3 x 7)

Narrow Grip Bench Press (3 x 7)

SECONDARY

High Pulls (3 x 10)

With barbell or dumbbells. SDHP without legs 🙂

Reverse Curls (3 x 10)

04-03-2019

Kraftværk – CrossFit

TEKNIK

C2B // Pull-Up

Metcon (Time)

15-12-9-6

HSPU

C2B

30-24-18-12

Wall Balls

1 Min Break In-Between Rounds

TC 16Min
15-15-30-1min Break

12-12-24-1min Break

…..

Metcon (Time)

24-18-12-6

V-Ups

HR Push-Ups

Walking Goblet Lunges 24/16Kg (Rx+ 32/24Kg)

TC 12

03-03-2019

Kraftværk – CrossFit

Metcon (AMRAP – Reps)

Chipper

In Teams Of 2

20 Bear Complex 40/25Kg (Rx+ 50/35Kg)

30 Ring Rows (Rx+ Strict Chin-Ups)

100 American KB Swings 24/16Kg (Rx+ 32/20Kg)

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

50 Ring Dips

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

100 Box Jumps Overs

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

50 Burpees 2 target

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

100 Abamt Sit-Ups

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

20 Bear Complex 40/30Kg (Rx+ 50/35Kg)

30 Ring Rows (Rx+ Strict Chin-Ups)

TC 45

02-03-2019

Kraftværk – CrossFit

Clean and Jerk (1-1-1-1)

80-90% Of 1RM

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
TC 23

61/43Kg


CF OPEN 19.2

Kraftværk – CrossFit

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Teens (Ages 14-15) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 115#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

28-02-2019

Kraftværk – CrossFit

TEKNIK

Double Unders

Metcon (Time)

In Teams Of 2

I Go – You Go

3 Rounds

100 DU

50 Goblet Squat 24/16Kg (Rx+ Pistols)

40 Push Jerk 42,5/30Kg (Rx+ 50/35Kg)

30 Kcal Row/Bike/Ski

TC 25
If Possible:

Alt. Between Row, Bike & Ski

Styrke W1D2

Kraftværk – Styrke

Weightlifting

Overhead Squat (5 x 5)

PRIMARY

Back Squat (5 x 10)

* Perform 20 weighted walking lunges after each set. Note weight used in comments

Goblet Squat (5 x 10 )

SECONDARY

Toes To Bar med Twist (4 sets max reps with control)

Begge fødder rører stangen på ydersiden af hånden
Can be scaled down to leg raises

One-armed Farmer’s Walk (3 x 30)

3 sets of 30 steps on each arm.

Go heavy

27-02-2019

Kraftværk – CrossFit

Weightlifting

EMOTM 21

Min 1-7:

2 High Hang Squat Snatch

Min 8-14:

1 Hang Squat Snatch

Min 15-21:

1 Squat Snatch

Metcon (AMRAP – Reps)

AMRAP (16Min)

4x (2min ON 2 min OFF)

Buy In Each Round Of 2 Min:

8 Deadlift 100/70Kg

8 Box Jumps

1. 2Min AMRAP:

Alt DB Power Snatch 22,5/15

2. 2Min AMRAP:

OA DB Thrusters 22,5/15

3. 2Min AMRAP:

Alt DB Power Clean & Jerk 22,5/15

4. 2Min AMRAP:

OA OH Lunges 22,5/15
Score: Combined Reps With DB

26-02-2019

Kraftværk – CrossFit

Bench Press (3-3-3-3)

90% 1RM

Metcon (Time)

4 Rounds

4 Hang Power Clean

10 Chin-Ups

4 Hang Power Clean

10 Push-Ups

4 Hang Power Clean

10 Sit-Ups

4 Hang Power Clean

10 Air Squat

TC 14

Rx 60/40Kg – Rx+ 70/47,5Kg

Metcon (Time)

Run 200m

15-12-9

Push Press 40/30 (Rx+ 50/35Kg)

Burpees Over Bar (Parallel)

Run 200m

TC 8

Styrke W1D1

Kraftværk – Styrke

Weightlifting

High-Hang Clean (6 x 3)

Allow down to mid-thigh in hang

PRIMARY

Bench Press (5 X 10)

Reverse Grip Barbell Shoulder Press (5 x 10)

Don’t be greedy

SECONDARY

Sumo Deadlift High Pull (3 x 10)

Good Mornings (3 x 10)

25-02-2019

Kraftværk – CrossFit

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

Thrusters + Bar MU (Time)

(9 Rounds)

3Rounds

3 Bar MU

7 Thrusters 42,5/30kg

3Rounds

3 Bar MU

7 Thrusters 50/35kg

3Rounds

3 Bar MU

7 Thrusters 60/40kg

TC 18min

24-02-2019

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2 Ladder

I Go You Go

4 Rounds With Increasing Weight Each Round

20 Clean & Jerk

10 Front Squat

TC 15

Rx

F: 25-30-35-40 Kg

M: 30-40-50-60 Kg

Rx+

F: 35-40-47,5-55 Kg

M: 50-60-70-80 Kg

Metcon (Time)

In Teams Of 2

I Go – You Go On Rounds

5 Rounds Each

9 T2B

9 Power Snatch 35/25Kg (Rx+ 42,5/30Kg)

TC 16

Styrke W9D3

Kraftværk – Styrke

Weightlifting

Snatch Balance (5 x 3)

PRIMARY

Deadlift (TEST DAG: FIND 2RM)

Weighted Chin-ups (TEST DAG: FIND 2RM)

SECONDARY

Romanian Deadlift (5 x 5)

Weighted Pull-ups (5 x 5)

23-02-2019

Kraftværk – CrossFit

Wade (Time)

For time, wearing a 20-lb. vest or body armor:

Run 1,200 meters

Then, 4 rounds of:

12 strict pull-ups

9 strict dips

6 strict handstand push-ups

Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
To learn more about Wade click here
TC 35 Min

CF OPEN 19.1

Kraftværk – CrossFit

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Styrke W9D2

Kraftværk – Styrke

Weightlifting

Halting Clean (5 x 1)

Work up to five heavy singles with roughly 2 minutes break in between.

Halting 1 sec. at knee

Not heavier than it affects your 1RM C & J

Clean and Jerk (1 x 1)

PRIMARY

Back Squat (1 x 2)

TEST DAG: FIND 2RM

Shoulder Press (1 x 2)

TEST DAG: FIND 2RM

SECONDARY

Back Squat (5 x 5)

Back off sets

Floor Press (5 x 5)

Back off sets

21-02-2019

Kraftværk – CrossFit

Drop Snatch (3-3-3-3)

Weightlifting

EMOTM 12

1 Squat Snatch

Metcon (Time)

40-30-20-10

DU

20-15-10-5

OA KB Push Press 24/16Kg

Deadlift 90/62,5Kg

1Min Break In-between Rounds

TC 10 Min
40 DU

20 OA KB Push Press 24/16Kg

20 Deadlift 90/62,5Kg

1Min Break

30 DU

15 OA KB Push Press 24/16Kg

15 Deadlift 90/62,5Kg

1Min Break

20 DU

10 OA KB Push Press 24/16Kg

10 Deadlift 90/62,5Kg

1Min Break

10 DU

5 OA KB Push Press 24/16Kg

5 Deadlift 90/62,5Kg

20-02-2019

Kraftværk – CrossFit

Warm-up (No Measure)

EMOTM 12

1: 10+10 Shoulder Ext Rotation

2: 6+6 Single Legged Deadlift

3: 10 Seated Band Row

Shoulder Press (3-3-3-3)

Metcon (No Measure)

E2MOTM For Quality (10min)

4 Strict Pull-Ups // Bar MU // Ring MU

5+5 KB Hang Snatch

Metcon (Time)

5 Rounds

12 Wall Balls

12 Medball Sit-Ups

TC 8

19-02-2019

Kraftværk – CrossFit

Good Mornings (8-8-8-8)

Inbetween Sets:

20’sec Hollow Hold + 12 V-Ups

Bike-Burpee-Sprint (Time)

SPRINT

20/15 kcal Assault Bike

20 Burpees

200m Sprint

2min Break

Repeat 3-4 Times
Score: Fastest Time For 1 Round

Go As Fast As Possible Each Round

TC 20 Min

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