KRAFTVÆRK | DK

Uncategorised

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

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)

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)

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

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)

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

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

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)


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

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

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

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

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

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

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

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

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)

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

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

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

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

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

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)

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)

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

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#

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

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

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

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

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)

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 / 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)

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

Ocr 130119

Kraftværk – OCR

Vertical Jump Test (Distance)

Score er højde ramt minus “reaching height”

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

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

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

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

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

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

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

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

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

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

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

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

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 – 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


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 – 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


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

31-12-2018

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go – You Go

Buy In

20 T2B

18 Snatch

31 American KB Swings

31 Thrusters

31 C2B

31 Clean & Jerk

31 Burpee Box Jumps

31 HSPU

31 Burpee Box Jumps

31 Clean & Jerk

31 C2B

31 Thrusters

31 American KB Swings

Buy Out

20 T2B

19 Snatch

TC 50min
Rx

KB 24/16Kg

Barbell 50/35Kg

Rx+

KB 32/24Kg

Barbell 60/40Kg


30-12-2018

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

21-15-9

Deadlift 100/70Kg (Rx+ 130/90Kg) (I Go You Go)

Synch Bar-Facing Burpee

TC 11

Metcon (AMRAP – Rounds and Reps)

In Teams Of 2

AMRAP 20

6 Back Squat 50/35kg

8 Push Press 50/35Kg

10 Forward Lunges 50/35kg

12 Wall Balls

14 V-ups

Styrke 64

Kraftværk – Styrke

PRIMARY

Back Squat (1-1-1-1-1)

Front Squat (2-2-2-2-2)

SECONDARY

Clean: 3 Strict Press + 3 Push Press + 3 Push Jerk (3 x (3+3+3))

3 x complex

Half Kneeling Single Armed Kettlebell Press (4 x 8)

Tilstrækkelig let til god form

Metcon (No Measure)

Arbejde på strict toes to bar / leg raises

29-12-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 14

1 High Hang Squat Clean + 1 Jerk

Eric Olsen (Time)

7 Rounds for Time

5 Hang Cleans (155/105 lb)

5 Front Squats (155/105 lb)

5 Box Jumps (30/24 in)

50 Double-Unders
TC 20

(70/47,5Kg)

28-12-2018

Kraftværk – CrossFit

Bench Press (6-6-6-6)

75-80% 1RM

Metcon (Time)

5 Rounds

400m Run

10 Burpees 2 Target

10 T2B

10 HSPU

TC 25

Styrke 63

Kraftværk – Styrke

PRIMARY

Deadlift (7 x 3)

Heavier weight than last time

Weighted Pull-ups (7 x 3)

BW = 0kg
Heavier weight than last time

SECONDARY

Romanian Deadlift (5 x 8)

Yates Row (5 x 8)

Pendlay Row (5 x 8)

27-12-2018

Kraftværk – CrossFit

Back Squat (6-6-6-6)

75% 1RM

Metcon (Time)

For Time

20 Air Squat

5 Strict Pull-Ups

4-8-12-16-20

OH Lunges 42,5/300(Rx+ 50/35Kg)

TC 14

Row 30sec (2 Rounds for calories)

2 x 30sec Row

2-4min Break Inbetween Rounds

ALL OUT

24-12-2018

Kraftværk – CrossFit

Metcon (Time)

12 Days Of Christmas

In Teams Of 2, I Go You Go On Rounds

1 Ring Dip (Rx+ Bar MU)

2 Power Snatch

3 OH Squat

4 Thrusters

5 Hang Clean & Jerk

6 HR Push-Ups (Rx+ HSPU)

7 Burpees

8 Goblet Squat 32/24Kg (Rx+ Pistols)

9 T2B

10 Pull-Ups

11 Sit-Ups

12 DU

Rx 42,5/30Kg Barbell

Rx+ 50/35Kg Barbell
I Go: 1 Ring Dip

You Go: 1 Ring Dip

I Go: 1 RD + 2 Power Snatch

You Go: 1 RD + 2 Power Snatch

I Go: 1 RD + 2 PS + 3 OH Squat

……..

23-12-2018

Kraftværk – CrossFit

Snatch (Find 1RM)

Metcon (AMRAP – Rounds)

AMRAP 20

In Teams Of 3-5

With Only 1 Team Mate On An Exercise At The Time

10 Atomic Sit-Ups

10 KB SDHP 32/24Kg

5 Squat Clean 60/40Kg

10 Alt DB Snatch 22,5/15Kg

10/7 Kcal Row/Bike/Ski

5 Burpees Pull-Ups
Score: Rounds

“Fangeleg” Må ikke overhale.

Lav en bane (Fra væg til væg), holdet vælger EN maskine (Row/bike/ski) som de skal holde sig til under hele workout

231218

Kraftværk – OCR

TACTICAL OCR (STATISK 1) (AMRAP – Rounds and Reps)

Every second counts!

20 sek on, 10 sek off

20 sek til: Kropsvægt suppineret DL hold (rund op til næste 10kg) må ikke hænge eller have for meget kontakt

10 sek pause

20 sek hang i pull-up greb

10 sek pause

Fortsæt indtil man dør

Score er sekunder arbejde

TACTICAL OCR (STATISK 2) (AMRAP – Reps)

Maks tid:

-Hæng i bicep hold (chin-up greb-hagen behøver ikke være over stangen, men 90 grader i albuen)

PAUSE (efter behov)

-Hængende benløft i 45 grader. Pull-up greb.

Score er totaltid (tælles som reps)

Grebstyrke: 30 sek. suppineret hold max

22-12-2018

Kraftværk – CrossFit

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
TC 30

DL 250/175 lb (115/80Kg)

BJ 30/24 in

WB 20/14 lb (9/6Kg)

Run 45/35 lb Plate (20/15Kg)

221218

Kraftværk – Boot Camp

12 Days of Boot Camp Christmas (Time)

1x AMKOHIB

2x Thrusters med sandsæk

3x Dips i bur (dobbelt på kasse)

4x Kænguru

5x Skulderpress med sandsæk (strict)

6x Goblet lunges

7x Goblet Squat (32/24 kg)

8x Frøer med hop over makker i armb.stilling

9x Bænkpress

10x Double Clean med KB (24/16) kg

11x KB Swings med Push fra makker (32/24 kg)

12x Burpee pullup – synkront!

Styrke 62

Kraftværk – Styrke

PRIMARY

Bench Press (7 x 3)

Evt Back Squat hvis man træner med på CrossFit i dag.

Forsøg med 1,25 eller 2,5 kg mere end sidste træning (6 x 4)

Shoulder Press

7 x 3

SECONDARY

Weighted Ring Dips (7 x 3)

Bulgarian Split Squat (4 x 10)

Blive på samme ben

211218

Kraftværk – Boot Camp

12 Days of Boot Camp Christmas (Time)

1x AMKOHIB

2x Thrusters med sandsæk

3x Dips i bur (dobbelt på kasse)

4x Kænguru

5x Skulderpress med sandsæk (strict)

6x Goblet lunges

7x Goblet Squat (32/24 kg)

8x Frøer med hop over makker i armb.stilling

9x Bænkpress

10x Double Clean med KB (24/16) kg

11x KB Swings med Push fra makker (32/24 kg)

12x Burpee pullup – synkront!

21-12-2018

Kraftværk – CrossFit

Deadlift (8-8-8-8)

70% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12 Pistols

12 Push Press 50/35Kg

12 Box Step Overs 2x 24/16Kg KB

12 C&J 50/35Kg

Metcon (No Measure)

Tabatha 8 Rounds (4 Each)

1: Bicep Curls

2: Russian Twist

Styrke 61

Kraftværk – Styrke

PRIMARY

Deadlift (6 x 4)

Heavier weight than last time

Weighted Chin-ups (6 x 4)

Try heavier weight than last time

SECONDARY

Pendlay Row (4 x 6)

One-armed Farmer’s Walk (4 x 30)

4 sets, 30 steps per arm

20-12-2018

Kraftværk – CrossFit

Clean Complex (1-1-1-1)

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk

TIME: Metcon (7 Rounds for time)

Every 2. Min, For 7 Rounds

6 Front Squat 60/40 (Rx+ 80/55Kg)

7 Bar-Facing Burpees

8 K2E
Score: Time For Each Round

AMRAP: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 Push-Ups

15 Sit-Ups

20 Air Squat

19-12-2018

Kraftværk – CrossFit

Gymnastics

EMOTM 10

1: 4-6 Strict HSPU

2: 30’sec Hollow Hold

TEAM: Metcon (Time)

In Teams Of 2

I Go You Go

10m HSW

10-20-30-40-50

FR Lunges 60/40Kg

TC 15

INDV: Metcon (Time)

15-12-9-6-3

Pull-Ups (Rx+ C2B)

Power Clean 60/40Kg (Rx+75/52,5 Kg)

TC 10

18-12-2018

Kraftværk – CrossFit

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

@ 80-85% 1RM

3 Seated Box Jump 15-30 sec after Each Round Of Back Squat

Increase With Thrusters (Time)

In Teams Of 2

I Go – You Go On Thrusters

400m Run

20 Thrusters 30/25kg

200m Run

20 Thrusters 40/30kg

100m Run

20 Thrusters 50/35kg

200m Run

20 Thrusters 60/40kg

400m Run

20 Thrusters 70/45kg

TC 20 Min

Styrke 60

Kraftværk – Styrke

PRIMARY

Back Squat (6 x 4)

Paused Back Squat (6 x 4)

Ca. 50% af 1RM

SECONDARY

Yates Row (5 x 5 )

Fokus på teknik – ingen kip

Farmer’s Walk (Frit byt med makker. Lang 400m tur / dele KB)

Pendlay Row (5 x 5)

17-12-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 14

1 High Hang Squat Snatch + 1 Hang Squat Snatch

Metcon (Time)

Buy In:

200m Farmers Walk 24/16

4 Rounds

12 Double KB Snatch 24/16Kg

24 DU

12 Double KB Front Squat 24/16Kg

24 DU

Buy Out:

50 Alt V-Ups

TC 22

16-12-2018

Kraftværk – CrossFit

A: Metcon (Time)

In Teams Of 2

I Go You Go

40-30-20-10

Strict Ring Dips

Strict Chin-Ups

Rx+ 10/5 Kg Vest
TC 22min

B: Metcon (Time)

In Teams Of 2

I Go You Go On Reps

Buy In 400m Run Together

21-15-9

Thrusters 42,5/30Kg

T2B

Buy Out 400m Run Together

TC 20
I Go 21 Thrusters

You Go 21 Thrusters

I Go 21 T2B

……

15-12-2018

Kraftværk – CrossFit

Metcon

Vælg mellem:

1RM Front Squat + Gerald Atwood

Eller

Zachary Tellier

Front Squat (Find 1 RM)

Gerald Atwood (AMRAP – Rounds and Reps)

AMRAP 10

1 Clean

2 Front Squat

1 S2OH

Weight: 70% Of 1RM Front Squat
Comment With KG

Zachary Tellier (Time)

For Time:

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats
TC 35min

Styrke 59

Kraftværk – Styrke

PRIMARY

Bench Press (6 x 4)

Forsøg med 1,25 eller 2,5 kg mere end sidste 5 x 5

3 Strict Press + 3 Push Press + 3 Push Jerk

Find dagens maks

SECONDARY

Good Mornings (4 x 10)

Weighted Lunges (4 x 10)

Front, back, dumbbell eller KB
Blive på samme ben

14-12-2018

Kraftværk – CrossFit

Weightlifting

5 Sets

1 Snatch Balance + 3 OH Squat

A: Metcon (Time)

6 Rounds

3 Power Snatch 60/40Kg

3 OH Squat 60/40Kg

3 Bar MU

TC 12

B: Metcon (Time)

15-12-9

Burpee Box Jumps

OA DB Thrusters 22,5/15Kg

TC 8

13-12-2018

Kraftværk – CrossFit

Styrke

EMOTM 15

1: 8 Bent Over Row

2: 8+8 Shoulder Ext. Rotation

3: 6 Strict Wide Grip Pull-Up (Weighted)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Buy In:

4 Rounds

200m Run

15 Wall Balls 9/6Kg

10 T2B

5 Ring Dips

1min Break

Then AMRAP Rest Of The Time:

21 MedBall Sit-Ups 9/6Kg

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

9 Pull-Ups (Rx+ C2B)

Styrke 58

Kraftværk – Styrke

PRIMARY

Clean Pull (5 x 5)

Weighted Pull-ups (5 x 5)

SECONDARY

One Armed Rows (4 x 6)

Dumbell Upright Rows (4 x 8)

Evt. med KB

Hip Extensions (4 x 10)

12-12-2018

Kraftværk – CrossFit

Front Squat (5-5-5-5-5)

@ 80% 1RM

Metcon (AMRAP – Rounds and Reps)

In Teams Of 2

AMRAP 20

I Go 2min – You Go 2min

10 Alt DB Snatch 22,5/15Kg

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

10/7kcal Row/Bike/Ski
Alternate between Row-Bike-Ski If Possible

11-12-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 15

1 Squat Snatch

Metcon (Time)

Chipper

100 DU

20 HSPU

20 C&J

20 Pistols

20 OH Squat

20 Parallel Burpee Over Bar

20 OH Lunges

100 DU
TC 20

Rx 50/35Kg Barbell

Rx+ 60/40Kg Barbell

10-12-2018

Kraftværk – CrossFit

Split Jerk (3-3-3-3)

@85% 1RM

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
TC 25min

Styrke 57

Kraftværk – Styrke

PRIMARY

Bench Press (5 x 5)

Romanian Deadlift (5 x 5)

Shoulder Press (5 x 5)

SECONDARY

Weighted Ring Dips (6 x 4)

Metcon (No Measure)

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

09-12-2018

Kraftværk – CrossFit

Romanian Deadlift (6-6-6-6)

Metcon (Time)

In Teams Of 2

I Go – You Go

3 Rounds

50 Deadlift

50 Front Squat

40 T2B

TC 20min
Rx:

M: 40-50-60Kg

F: 25-35-45Kg

Rx+:

M: 50-70-80Kg

F: 35-45-55Kg

08-12-2018

Kraftværk – CrossFit

Hang Power Clean (1RM)

Matt 16 (Time)

For Time:

16 Deadlifts, 275#

16 Hang Power Cleans, 185#

16 Push Presses, 135#

Run 800m

16 Deadlifts, 275#

16 Hang Power Cleans, 185#

16 Push Presses, 135#

Run 800m

16 Deadlifts, 275#

16 Hang Power Cleans, 185#

16 Push Presses, 135#
In honor of U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013
To learn more about Matt 16 click here
TC 27min

DL: 125/85Kg

HPC: 85/60Kg

PP: 60/42,5Kg

lbs:

275/185

185/135

135/95

Styrke 56

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

07-12-2018

Kraftværk – CrossFit

7: Metcon (Time)

7 Rounds For Time

7 HSPU

7 K2E

7 Ring Dips

TC 15

Bench Press (6-6-6-6)

@ 75% 1RM

6: Metcon (Time)

6 Rounds

6 Burpee Pull-Ups

6 American Swings 32/24Kg

TC 10

06-12-2018

Kraftværk – CrossFit

Weightlifting

E2MOTM For 6 Rounds

1 Squat Clean + 6 Front Squat

Metcon (Time)

3 Rounds

7 Bear Complex 60/40Kg

12 Box Jump Over 24″/20″

12 Strict Chin-Ups

TC 16
Cluster + Behind The Neck Thruster OK!

Metcon (AMRAP – Reps)

Tabatha

8x 20’sec On 10’sec Off

Floor Press 60/40 Kg

Styrke 55

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

05-12-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 14

1 Snatch + 1 Hang Snatch

Metcon (Time)

In Teams Of 2

I Go You Go

40 Power Snatch

120 DU

40 Thrusters

120 DU

40 Front Rack Lunges

120 DU

40 Thrusters

120 DU

40 Power Snatch

TC 17

Rx 42,5/30Kg Barbell

Rx+ 50/35Kg Barbell

04-12-2018

Kraftværk – CrossFit

TEKNIK

Today’s Gymnastics

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 For Quality

In Teams Of 2

I Go You Go

10 Ring MU (Pull-Up / C2B / Bar MU)

30 OA DB OH Squat 22,5/15Kg

30 V-Ups

10m HSW (Wall Climb / Assisted HSW)

Styrke 54

Kraftværk – Styrke

PRIMARY

Front Squat (4 x 10)

Don’t be greedy

Jump Squat (4 x 10)

Light but nasty. Fokus på god teknik og ordentlig 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

03-12-2018

Kraftværk – CrossFit

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

@90% 1RM

Metcon (Time)

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

Pistols

Clean & Jerk 50/35Kg

TC 20min

02-12-2018

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go – You Go

0-10 min

100 DU

20 Thrusters

100 DU

30 Thrusters

100 DU

40 Thrusters

10-45min Chipper

200m Løb med makker imellem hver øvelse samt til start og slut

60 Hang Cleans

60 Wall Balls

60 Burpee To Target

60 Pull-Ups

60 KB Snatch

60 Box Jumps

60 T2B

60 Abmat Sit-Ups

TC 45min
Rx:

Thrusters 50/35Kg

Hang Cleans 60/40Kg

KB Snatch 24/16Kg

Rx+:

Thrusters 60/40Kg

Hang Cleans 75/50Kg

KB Snatch 32/24Kg

Styrke 53

Kraftværk – Styrke

PRIMARY

Deadlift (2 – 2 – 2 – 2 – 2)

Weighted Pull-ups (2 – 2 – 2 – 2 – 2)

BW = 0kg

SECONDARY

One Legged Stiff Legged Deadlift (4 x 8)

Bent Over Row (5 x 8)

Supinated grip

01-12-2018

Kraftværk – CrossFit


Matt B (Time)

5 Rounds For Time

5 Burpees

10 C2B Pull-Ups

20 Wall Ball Shots 9/6Kg

30 Push-Ups

400m Run

TC 35min
Chief Hospital Corpsman Matthew J. Bourgeois, 35, from Tallahassee, FL was killed Wednesday, March 27, 2002 while conducting a small unit training at a remote location near Quandahar, Afghanistan. Stationed in Norfolk, VA, Chief Borgeois was deployed to Afghanistan in support of Operation Enduring Freedom and was killed after apparently stepping on an enemy ground emplaced munitions, which appears to have been a land mine.

30-11-2018

Kraftværk – CrossFit

Sumo Deadlift (6-6-6-6)

A: Metcon (Time)

21-15-9

T2B

Deadlift 80/55Kg

SDHP 32/24Kg

TC 9

B: Metcon (Time)

For Time

21 Kcal Row

15 Clusters 42,5/30 Kg

9 Burpee Pull-Ups

Styrke 52

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)

29-11-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 17

1 Squat Clean & Split Jerk

Increase In Weight (Max 90%!!)

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

3 Power Clean

3 Hang Squat Clean

3 Front Squat

3 S2OH

Every Time You Drop The Barbell 30 DU

Rx 42,5/30 Kg

Rx+ 50/35 Kg
-Not Allowed To Re-Grip On Floor

-Not Allowed To Rest The Barbell Behind The Neck

OK To Re-Grip / Rest On Hips + Front Rack

28-11-2018

Kraftværk – CrossFit

TEKNIK

Hand Stand Walk

Metcon (AMRAP – Reps)

AMRAP Reps

1 Min On – 30sek Off

For 2 Rounds

A: Kcal Row

B: HSPU

C: Abmat Sit-Ups (Rx+ GHD Sit-Ups)

D: Kcal Bike

E: Alt DB Snatch 22,5/15Kg

F: Front Rack Lunges 42,5/30 (Rx+ 50/35Kg)

27-11-2018

Kraftværk – CrossFit

Back Squat (4-4-4-4)

@85% 1RM

Metcon (Time)

In Teams Of 2

I Go – You Go On Rounds

6 Rounds Each

8 Box Step Overs 2x 24/16Kg KB

6 Bar Facing Burpees

4 Clusters 60/40Kg

TC 20

26-11-2018

Kraftværk – CrossFit

Snatch Balance (4-4-4-4-4)

Metcon (AMRAP – Reps)

AMRAP OH Squat

5 Rounds 2min ON – 1min OFF

Buy In Each Round Of 2min:

5 C2B Pullups (Rx+ 3 Bar MU)

5 High Box Jumps 30″/24″

5 Push Jerk

AMRAP OH Squat

Rx 42,5/30 Kg Barbell

Rx+ 50/35Kg Barbell
Score: Reps Of OH Squat

Metcon (No Measure)

Tabatha Core

“Trainers Delight”

25-11-2018

Kraftværk – CrossFit

Metcon (Time)

Chipper

In Teams Of 2, I Go – You Go

100 Wall Balls

80 KB Goblet Squat

60 Push Press

100 Box Jumps

80 KB SDHP

60 Power Clean 60/40 Kg

100 Abmat Sit-Ups

80 KB Hang Clean & Jerk

60 Deadlift

TC 40min
KB: Rx 24/16Kg – Rx+ 32/20Kg

PP: Rx 40/30Kg – Rx+ 50/35Kg

PC: Rx 60/40 Kg – Rx+ 70/50Kg

DL: Rx 80/55Kg – Rx+ 100/70Kg

23-11-2018

Kraftværk – CrossFit

Clean and Jerk (8 x 4)

EMOTM 8

4 Power Clean & Push Jerk

Touch ‘n Go

21-15-9 Heavy (Time)

5 Rounds (Backyard)

21 DB Thrusters 22,5/15kg

15 HR Pushups

9 Hang Power Clean 60/40kg (Rx+ 80/55kg)

TC 24 Min

Styrke 50

Kraftværk – Styrke

PRIMARY

Deadlift (7 x 3)

Heavier weight than last time

Weighted Pull-ups (7 x 3)

BW = 0kg
Heavier weight than last time

SECONDARY

Romanian Deadlift (5 x 8)

Yates Row (5 x 8)

Pendlay Row (5 x 8)

22-11-2018

Kraftværk – CrossFit

Weighted Pull-ups (4-4-4-4-4-4)

BW = 0kg

A: Metcon (Time)

21-15-9

Pistols

American KB Swings 32/24Kg

DU

TC 9
At Least 3-4min Between Metcons

B: Metcon (Time)

15-12-9

Front Squat 70/47,5 Kg

HSPU

DU

TC 9

21-11-2018

Kraftværk – CrossFit

Front Squat (Find 3RM)

Metcon (Time)

In Teams Of 2

I Go – You Go

40 Thrusters

40 T2B

40 S2OH

40 Pull-Ups (Rx+ C2B)

40 Front Rack Lunges

40 Ring Dips

40 Burpee 2 Target

40 Ring Dips

40 Front Rack Lunges

40 Pull-Ups (Rx+ C2B)

40 S2OH

40 T2B

40 Thrusters

TC 30

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

20-11-2018

Kraftværk – CrossFit

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

3 Halting Snatch Grip DL

2 Hang Snatch Pull

1 Hang Snatch

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
TC 15

19-11-2018

Kraftværk – CrossFit

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

80-85% 1RM

Metcon (Time)

30-25-20-15-10-5

Push-Ups

15 Bent Over Row 50/35Kg

15 KB Rack Sit-Ups 16/12Kg

30 DU

TC 20 min

Styrke 49

Kraftværk – Styrke

PRIMARY

Bench Press (7 x 3)

Evt Back Squat hvis man træner med på CrossFit i dag.

Forsøg med 1,25 eller 2,5 kg mere end sidste træning (6 x 4)

Shoulder Press

7 x 3

SECONDARY

Weighted Ring Dips (7 x 3)

Bulgarian Split Squat (4 x 10)

Blive på samme ben

18-11-2018

Kraftværk – CrossFit

Deadlift (Find 5RM)

Metcon (Time)

I Go – You Go On Rounds

A: 9 HSPU

B: 12 Deadlift 90/60Kg (Rx+ 110/75Kg)

C: 15 Bar Facing Burpees

D: 18 KB Hang Snatch 24/16 (Rx+ 32/20Kg)

TC: 30
A, A+B, A+B+C, A+B+C+D, B+C+D, C+D, D

I Go – A

You Go – A

I Go – A+B

You Go – A+B

……..

17-11-2018

Kraftværk – CrossFit

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
TC 35min

70/47,5Kg


Styrke 48

Kraftværk – Styrke

PRIMARY

Back Squat (7 x 3)

Paused Front Squat (7 x 3)

Ca. 50% af 1RM

SECONDARY

Shoulder Press (7 x 3 )

Side Raises (4 x 10)

Metcon (No Measure)

Strict T2B / Hollow Body Hold

(Tabata) 4/4, 8 sæt i alt.

16-11-2018

Kraftværk – CrossFit

TEKNIK

Today’s Gymnastics

Metcon (No Measure)

AMRAP 25 – FOR QUALITY

In Teams Of 2

I Go – You Go

10 Muscle Ups (Strict/Ring/Bar/R.Dips)

10m HSW (Assisted)

20 Pistols

30 Hollow Rock

15-11-2018

Kraftværk – CrossFit

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

Metcon (Time)

3 Rounds

6 Hang Power Clean 50/35Kg (Rx+ 60/40Kg)

6 Front Squat 50/35Kg (Rx+ 60/40Kg)

6 Pull-Ups (Rx+ C2B)

—————

3 Rounds

6 Hang Power Clean 60/40Kg (Rx+ 70/47,5Kg)

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

6 Pull-Ups (Rx+ C2B)

—————

3 Rounds

6 Hang Power Clean 70/45Kg (Rx+ 80/55Kg)

6 Front Squat 70/45Kg (Rx+ 80/55Kg)

6 Pull-Ups (Rx+ C2B)

TC 20

Styrke 47

Kraftværk – Styrke

PRIMARY

Deadlift (6 x 4)

Heavier weight than last time

Weighted Chin-ups (6 x 4)

Try heavier weight than last time

SECONDARY

Pendlay Row (4 x 6)

One-armed Farmer’s Walk (4 x 30)

4 sets, 30 steps per arm

14-11-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 16

First 8 Rounds: 1 Squat Snatch + 1 Hang Squat Snatch

Last 8 Rounds: 1 Squat Snatch

Metcon (5 Rounds for time)

E3MOTM For 5 Rounds

10 Box Jumps Overs 24″/20″

10 American KB Swing 32/24Kg

10 Push Press 50/35Kg

10 OH Lunges 50/35Kg

Score: Time For Each Round

13-11-2018

Kraftværk – CrossFit

Bent Over Row (5-5-5-5-5)

8+8 Shoulder Ext Rotation In Between Sets

Metcon (Time)

In Teams Of 3-4

With Only One Team Mate On A Exercise At A Time

5 Rounds

10 Deadlift 110/75Kg

10/7 Kcal Row/Bike/Ski

6+6 OA DB Hang Clean & Jerk 22,5/15Kg

10 T2B

TC 20Min
Start på forskellige øvelser, man går ikke videre før makkeren foran er videre til næste øvelse.

Lav evt. en bane.

12-11-2018

Kraftværk – CrossFit

Back Squat (6-6-6-6)

A: Metcon (Time)

4 Rounds

10 Thrusters 60/40Kg

20 Medball Sit-Ups 9/6Kg

TC 10

B: Metcon (Time)

4 Rounds

10 Strict Pull-Ups

20 Wall Balls 9/6Kg

TC 12

Styrke 46

Kraftværk – Styrke

PRIMARY

Back Squat (6 x 4)

Paused Back Squat (6 x 4)

Ca. 50% af 1RM

SECONDARY

Yates Row (5 x 5 )

Fokus på teknik – ingen kip

Farmer’s Walk (Frit byt med makker. Lang 400m tur / dele KB)

Pendlay Row (5 x 5)

11-11-2018

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go – You Go On Rounds

10 Rounds Each

8 Deadlift

6 Hang Power Clean

4 Front Squat

2 Jerk

Rx+ 80/55Kg

Rx 70/47,5Kg

TC 30min

09-11-2018

Kraftværk – Boot Camp

Metcon

29-09-2016 (Time)

21-14-7

6 Taller (Rx) 8 Taller (Rx+)

Reverse Lunges (Rx 16/20 & Rx+ 25/30)

Styrke 45

Kraftværk – Styrke

PRIMARY

Bench Press (6 x 4)

Forsøg med 1,25 eller 2,5 kg mere end sidste 5 x 5

3 Strict Press + 3 Push Press + 3 Push Jerk

Find dagens maks

SECONDARY

Good Mornings (4 x 10)

Weighted Lunges (4 x 10)

Front, back, dumbbell eller KB
Blive på samme ben

10-11-2018

Kraftværk – CrossFit

Emily (Time)

10 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint

Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
To learn more about Emily click here
TC 50Min


09-11-2018

Kraftværk – Boot Camp

Metcon

29-09-2016 (Time)

21-14-7

6 Taller (Rx) 8 Taller (Rx+)

Reverse Lunges (Rx 16/20 & Rx+ 25/30)

09-11-2018

Kraftværk – CrossFit

Good Mornings (8-8-8-8)

Metcon (AMRAP – Reps)

E2MOTM With Increasing Reps

“How Far Can You Go?”

Buy In Each Round

6 Bar Facing Burpee

6 SDHP KB 32/24Kg

2-4-6-8-10-…..

OH Squat 50/35Kg (Rx+ 60/40Kg)
Score: Reps Of OH Squat

08-11-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 15

1 Squat Snatch + 1 OH Squat

Metcon (Time)

21-15-9

HSPU

Box Step Overs 2x 24/16kg KB

TC 11

Metcon (AMRAP – Reps)

AMRAP 6

At The Start Of Every Min:

10 Bent Over Row 50/35Kg

AMRAP Air Squat (Rx+ Pistols)
Start With 10 Bent Over Row

Styrke 44

Kraftværk – Styrke

PRIMARY

Clean Pull (5 x 5)

Weighted Pull-ups (5 x 5)

SECONDARY

One Armed Rows (4 x 6)

Dumbell Upright Rows (4 x 8)

Evt. med KB

Hip Extensions (4 x 10)

07-11-2018

Kraftværk – CrossFit

TEKNIK

Muscle-Up

Metcon (Time)

In Teams Of 2

I Go – You Go

2 Rounds

15 Bar MU

25 Push Jerk 60/40Kg

50 Suitcase DL 2x 24/16kg

200m Farmers Walk 2x 24/16kg

15 Bar MU

25 Push Jerk 60/40Kg

400m Run

TC 30min

06-11-2018

Kraftværk – CrossFit

Back Squat (5-5-5-5-5)

Metcon (Time)

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

Thrusters 50/35Kg

10 HR Push-Ups

30 DU

TC 22

Styrke 43

Kraftværk – Styrke

PRIMARY

Bench Press (5 x 5)

Romanian Deadlift (5 x 5)

Shoulder Press (5 x 5)

SECONDARY

Weighted Ring Dips (6 x 4)

Metcon (No Measure)

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

05-11-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 15

1 Clean

A1: Metcon (AMRAP – Rounds and Reps)

Amrap 8

6 Ring Dips

8 Front Rack Lunges 60/40Kg

10 Burpee 2 Target

A2: Metcon (AMRAP – Rounds and Reps)

Amrap 8

6 C2B

6 Hang Squat Clean 70/47,5Kg

6 Box Jump Over

041118

Kraftværk – OCR

TACTICAL OCR (STATISK 2) (AMRAP – Reps)

Maks tid:

-Hæng i bicep hold (chin-up greb-hagen behøver ikke være over stangen, men 90 grader i albuen)

PAUSE (efter behov)

-Hængende benløft i 45 grader. Pull-up greb.

Score er totaltid (tælles som reps)

04-11-2018

Kraftværk – CrossFit

Split Jerk (3-3-3-3)

Metcon (Time)

In Teams Of 2

I Go 2min – You Go 2min

100 Hang Power Snatch 50/35Kg

Buy In For Each Time:

12 Wall Balls

6+6 KB Hang Power Clean 32/24Kg

TC 24min

Styrke 42

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

03-11-2018

Kraftværk – CrossFit

Romanian Deadlift (8-8-8-8-8)

Bell (Time)

3 Rounds for time of:

21 Deadlifts, 185#

15 Pull-ups

9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
185/135lbs

(84/61Kg)

TC 15

02-11-2018

Kraftværk – CrossFit

Overhead Squat (5-5-5-5)

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Choose Between

“Nasty Girls V2” OR “Nasty Girls”

TC 20

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#
Choose Between

“Nasty Girls V2” OR “Nasty Girls”

TC 20

01-11-2018

Kraftværk – CrossFit

Bent Over Row (10-10-10-10)

Metcon (Time)

A: 6 Strict Chin-Ups

B: 9 Box Jumps

C: 12 S2OH

D: 15 OH Squat

E: 18 OH Lunges

42,5/30Kg Barbell

TC 25

A, A+B, A+B+C, A+B+C+D, A+B+C+D+E

B+C+D+E, C+D+E, D+E, E

Styrke 41

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

31-10-2018

Kraftværk – CrossFit

TEKNIK

Toes 2 Bar

Metcon (Time)

3 Rounds

9 Thrusters 50/35Kg

6 T2B

9 Hang Clusters 50/35Kg

6 T2B

9 Clusters 50/35Kg

6 T2B

TC 17

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

10 Bicep Curls 20/15Kg (Rx+ 30/20Kg)

10 V-Ups

6 Ring Dips

30-10-2018

Kraftværk – CrossFit

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

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk

Metcon (AMRAP – Reps)

In Teams Of 2

I Go – You Go

AMRAP 4x 4min (1min Rest Inbetween)

Buy In For Each Amrap:

10 Synch Bar-Facing Burpees

A: Kcal Assault Bike

B: Alt DB Snatch 22,5/15Kg

C: Abmat Sit-Ups (Rx+ GHD Sit-Ups)

D: Front Squat 65/45Kg
4 min AMRAP

Kcal Assault Bike

1 min Rest

4 min AMRAP

Alt DB Snatch 22,5/15Kg

1 min Rest

….

Styrke 40

Kraftværk – Styrke

PRIMARY

Front Squat (4 x 10)

Don’t be greedy

Jump Squat (4 x 10)

Light but nasty. Fokus på god teknik og ordentlig 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

29-10-2018

Kraftværk – CrossFit

Metcon (Time)

10 Rounds

6 HSPU

6 Deadlift BW

25 DU

TC 15

Metcon (Time)

In Teams Of 2

I Go – You Go On Rounds

3 Rounds Each

10 Double KB Clean

10m Double KB FR Carry

10 Double KB STOH

10m Double KB FR Carry

10 Double KB Lunges

10m Double KB FR Carry

10 Double KB FR Squat

Rx Weight: 2x 24/16Kg

(10 Burpee Penalty If You Let Go Og The KB)

TC 17

28-10-2018

Kraftværk – CrossFit

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

Metcon (Time)

In Teams Of 2

I Go – You Go

40 American Swings 24/16Kg

40 Thrusters 40/30Kg

400m Run

40 American Swings 24/16Kg

40 Thrusters 50/35Kg

400m Run

40 American Swings 24/16Kg

40 Thrusters 60/40Kg

400m Run

TC 20min
Run Together

27-10-2018

Kraftværk – CrossFit

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

Hang Snatch (1RM)

Styrke 39

Kraftværk – Styrke

PRIMARY

Deadlift (2 – 2 – 2 – 2 – 2)

Weighted Pull-ups (2 – 2 – 2 – 2 – 2)

BW = 0kg

SECONDARY

One Legged Stiff Legged Deadlift (4 x 8)

Bent Over Row (5 x 8)

Supinated grip

26-10-2018

Kraftværk – CrossFit

Styrke

EMOTM 12

1: 6 Strict Chin-Ups (weighted)

2: 8+8 Shoulder Ext. Rotations

3: 8 Barbell Bent Over Row

Metcon (Time)

In Teams Of 2

I Go – You Go

4 Rounds

20 K2E

30 OA DB OH Walking Lunges 22,5/15Kg

40 Push-Ups

400m Ski / 500m Row / 1000m Bike

TC 25min
400m Ski OR 500m Row OR 1000m Bike

Styrke 38

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)

25-10-2018

Kraftværk – CrossFit

Back Rack Lunge (10-10-10-10)

(5+5)

Metcon (Time)

Buy Inn

15 Hang Clean & Jerk 60/40Kg

—–

5 Rounds

12 Pistols

9 Power Clean 60/40Kg

6 Strict Ring Dips

—–

Buy Out

15 Hang Clean & Jerk 60/40Kg

TC 20

24-10-2018

Kraftværk – CrossFit

Snatch Complex (1-1-1-1)

1 Power Snatch

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 OH Squat

Metcon (Time)

15-12-9

Power Snatch 42,5/30Kg

Bar Facing Burpees

TC 9

Metcon (Time)

For Time:

Row:

250/200m Row

15 OH Squat 42,5/30Kg

40 Abmat Sit-Ups

2-3min Break

Bike:

500/400m Bike

15 OH Squat 42,5/30Kg

40 Abmat Sit-Ups

(10 – 15min)
Score: Combined Time

Row + Bike

23-10-2018

Kraftværk – CrossFit

Bench Press (8-8-8-8)

Metcon (Time)

2-4-6-8-10-12

HSPU

Alt KB Squat Clean 24/16 (Rx+ 32/24)

Pull-Ups (Rx+ C2B)

TC 15min

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

6 T2B

6 Burpee 2 Target

6 KB SDHP 32/24Kg

Styrke 37

Kraftværk – Styrke

PRIMARY

Back Squat (1-1-1-1-1)

Front Squat (2-2-2-2-2)

SECONDARY

Clean: 3 Strict Press + 3 Push Press + 3 Push Jerk (3 x (3+3+3))

3 x complex

Half Kneeling Single Armed Kettlebell Press (4 x 8)

Tilstrækkelig let til god form

Metcon (No Measure)

Arbejde på strict toes to bar / leg raises

22-10-2018

Kraftværk – CrossFit

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

Metcon (Time)

4 Rounds

10 Box Step Ups 2x 24/16Kg KB

35 DU

10 Push Press 50/35Kg

THEN

2 Rounds (Rx+ 3 Rounds)

25 Air Squat

20 Suitcase DL 2x 24/16Kg KB

100m Farmers Walk

TC 18min

21-10-2018

Kraftværk – CrossFit

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

90-95% 1RM

Metcon (AMRAP – Rounds and Reps)

In Teams Of 2

I Go You Go On Rounds

AMRAP 16

5 Clean & Jerk 60/40Kg

7 Parallel Burpee Over Bar

9 Atomic Sit-Ups

19-10-2018

Kraftværk – Boot Camp

Classic Træning

5-10-15 Squat Cleans+Burpees (Time)

5-10-15 Squat Cleans + Burpees over sæk

R+ Camo/Sølv Sæk

Rx Sort/Camo sæk

20-10-2018

Kraftværk – CrossFit

Bulger (Time)

10 Rounds for time of:

150m Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 135#

7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
TC 35min

135/95lb

Styrke 36

Kraftværk – Styrke

PRIMARY

Deadlift (7 x 3)

Heavier weight than last time (Styrke 6)

Weighted Pull-ups (7 x 3)

BW = 0kg
Heavier weight than last time (Styrke 6)

SECONDARY

Romanian Deadlift (5 x 8)

Yates Row (5 x 8)

Pendlay Row (5 x 8)

19-10-2018

Kraftværk – Boot Camp

Classic Træning

5-10-15 Squat Cleans+Burpees (Time)

5-10-15 Squat Cleans + Burpees over sæk

R+ Camo/Sølv Sæk

Rx Sort/Camo sæk

19-10-2018

Kraftværk – CrossFit

Deadlift (4-4-4-4)

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Buy In:

1K Run

——

20 Russian Swings 32/24Kg

10 Toes 2 Bar

5 Deadlift 110/75Kg

Styrke 35

Kraftværk – Styrke

PRIMARY

Bench Press (7 x 3)

Forsøg med 1,25 eller 2,5 kg mere end sidste træning (6 x 4)

Shoulder Press

7 x 3

SECONDARY

Weighted Ring Dips (7 x 3)

Bulgarian Split Squat (4 x 10)

Blive på samme ben

18-10-2018

Kraftværk – CrossFit

High-Hang Snatch (3-3-3-3)

Karabel (Time)

10 Rounds For Time

3 Power Snatch 135/95lb

15 Wall Ball Shots (20/14lb, 10/9ft)
TC 18min

17-10-2018

Kraftværk – CrossFit

Metcon (Time)

For Time

2 Bear Complex 50/30Kg

3 Ring MU

25 HR Push-Ups

2 Bear Complex 55/35Kg

3 Ring MU

20 HR Push-Ups

2 Bear Complex 60/40Kg

3 Ring MU

15 HR Push-Ups

2 Bear Complex 65/45Kg

3 Ring MU

10 HR Push-Ups

2 Bear Complex 70/50Kg

3 Ring MU

5 HR Push-Ups

TC 16min
Bead Complex:

Power Clean

Front Squat

Push Press

Back Squat

Second Push Press

Metcon (No Measure)

Tabatha

Bicep Curls

16-10-2018

Kraftværk – CrossFit

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

Metcon (5 Rounds for time)

E3MOTM For 5 Rounds

16m Suitcase Walking Lunges 2 * 24/16Kg

26 Air Squat

36 DU

15-10-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 20

0-10min

1 Power Clean + 1 Hang Squat Clean

10-20min

1 Hang Squat Clean

Metcon (Time)

8 Rounds

9 Med-ball Sit-Ups

6 SDHP 24/16Kg (Rx+ 32/24Kg)

3 Clusters 55/37,5Kg (65/45Kg)

TC 15

Styrke 34

Kraftværk – Styrke

PRIMARY

Back Squat (7 x 3)

Paused Front Squat (7 x 3)

Ca. 50% af 1RM

SECONDARY

Shoulder Press (7 x 3 )

Side Raises (4 x 10)

Metcon (No Measure)

Strict T2B / Hollow Body Hold

(Tabata) 4/4, 8 sæt i alt.

14-10-2018

Kraftværk – CrossFit

Push Jerk (1RM)

Metcon (AMRAP – Reps)

In Teams Of 2

I Go – You Go

5min ON – 1min Off

400m Run

AMRAP Deadlift 100/70Kg

400m Run

AMRAP Burpees 2 Target

400m Run

AMRAP Hang Clean & Jerk 60/40Kg

400m Run

AMRAP C2B

13-10-2018

Kraftværk – CrossFit

Thruster (3RM)

HERO: PHILIP PETTI (Time)

Philip Petti

20 Thrusters

20 Burpees

20 Cleans

20 Sit-Ups

20 S2OH

20 Push-Ups

20 OH Squats

20 HSPU

20 Front Squats

20 Air Squats

135/95 lbs Barbell

TC 25min
This Firefighter Hero WOD is dedicated to Lt. Philip S. Petti, 43, FDNY, Ladder 12, who was killed on September 11, 2001. He remains among the more than 300 firefighters missing after the Sept. 11 attacks on the World Trade Center.


Styrke 19

Kraftværk – Styrke

PRIMARY

Deadlift (6 x 4)

Heavier weight than last time

Weighted Chin-ups (6 x 4)

Try heavier weight than last time

SECONDARY

Pendlay Row (4 x 6)

One-armed Farmer’s Walk (4 x 30)

4 sets, 30 steps per arm

12-10-2018

Kraftværk – CrossFit

Overhead Squat (3-3-3-3-3)

@85-90% 1RM

Metcon (Time)

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

EMOTM 5 Ring Dips

TC 16min
Start With 5 Ring Dips

11-10-2018

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go – You Go (Run Together)

Run 800m

12-9-6

Strict HSPU

15 Strict Chin-Ups

Run 600m

21-15-9

Deadlift 120/80Kg

50 Wall Balls

Run 400m

21-15-9

HSPU

15 Chin-Ups

TC 40min

Styrke 32

Kraftværk – Styrke

PRIMARY

Bench Press (6 x 4)

Forsøg med 1,25 eller 2,5 kg mere end sidste 5 x 5

3 Strict Press + 3 Push Press + 3 Push Jerk

Find dagens maks

SECONDARY

Good Mornings (4 x 10)

Weighted Lunges (4 x 10)

Front, back, dumbbell eller KB
Blive på samme ben

09-10-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 16

1 Clean Pull + 1 Power Clean + 1 Split Jerk

TIME: Metcon (Time)

21-15-9

Power Clean 60/40Kg (Rx+ 70/50Kg)

Bar Facing Burpees

TC 12min

AMRAP: Metcon (AMRAP – Reps)

AMRAP 5

How Far Can You Go

2-4-6-8-10-12…..

Push-Ups

Sit-Ups
2: 4Reps

4: 12Reps

6: 24 Reps

8: 40Reps

10: 60Reps

12: 84Reps

14: 112Reps

16: 144Reps

18: 180Reps

08-10-2018

Kraftværk – CrossFit

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

8 Bent Over Fly, After Each Set

Metcon (Time)

For Time

40 DU

4-8-12-16-20

Alt KB Snatch 24/16Kg (Rx+ 32/20Kg)

TC 11

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

20 OA KB Front Rack Walking Lunges 24/16Kg (Rx+ 32/20Kg)

25 Abmat Sit-Ups

Styrke 31

Kraftværk – Styrke

PRIMARY

Back Squat (6 x 4)

Paused Back Squat (6 x 4)

Ca. 50% af 1RM

SECONDARY

Yates Row (5 x 5 )

Fokus på teknik – ingen kip

Farmer’s Walk (Frit byt med makker. Lang 400m tur / dele KB)

Pendlay Row (5 x 5)

07-10-2018

Kraftværk – CrossFit

Back Squat (5-5-5-5-5)

@75-80% 1RM

Metcon (Time)

In Teams Of 2

I Go – You Go On Rounds

20 Rounds (10 Each)

4 Hang Squat Clean

4 Push Jerk

4 Thrusters

50/35Kg, (Rx+ 60/40Kg)

TC 20min

06-10-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 20

1-10: 1 Power Snatch + 1 Hang Squat Snatch

11-20 1 Hang Squat Snatch

JOSH: Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
42.5/30Kg

TC 12min

Styrke 30

Kraftværk – Styrke

PRIMARY

Clean Pull (5 x 5)

Weighted Pull-ups (5 x 5)

SECONDARY

One Armed Rows (4 x 6)

Dumbell Upright Rows (4 x 8)

Evt. med KB

Hip Extensions (4 x 10)

05-10-2018

Kraftværk – CrossFit

Split Jerk (5 x 2Reps)

@85-90% 1RM

Metcon (Time)

In Teams Of 2

4 Rounds

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

10 Synch Bar-Facing Burpees

15 HSPU

25 Synch Air Squat

15 Ring Dips

TC 20min

Styrke 29

Kraftværk – Styrke

PRIMARY

Bench Press (5 x 5)

Romanian Deadlift (5 x 5)

Shoulder Press (5 x 5)

SECONDARY

Weighted Ring Dips (6 x 4)

Metcon (No Measure)

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

04-10-2018

Kraftværk – CrossFit

TEKNIK

Ring Muscle Up

Metcon (AMRAP – Reps)

AMRAP Muscle Ups

EMOTM 24 (4 Rounds)

1: 12 Burpees 2 Target

2: 12 Alt DB Snatch 22,5/15Kg

3: 12/9 Kcal Row/Bike

4: 12 Pistols

5: AMRAP Bar MU

6: Break

RX+ Ring MU

Scaled Pullups Or Dips
Helst alle samtidigt på MU og Pause.

03-10-2018

Kraftværk – CrossFit

Bear Complex (1RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (Time)

5 Rounds

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

400m Run

TC 20

02-10-2018

Kraftværk – CrossFit

TEKNIK

T2B

Thrusters Intervals (Time)

Intervals 2-2-2-2-2-3 min

1min Rest Inbetween Intervals

30 DU

8 T2B

Max Thrusters 50/35kg (RX+ 60/40)

Continue Until 60 Thrusters Are Completed

TC 18min

Score: Tid inkl pause

Metcon (Time)

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

Push-Ups

Chin-Ups

TC 7

01-10-2018

Kraftværk – CrossFit

Kcal: Metcon (6 Rounds for calories)

6 Rounds ALL OUT

20’sec Bike

Min 40-60 Sec Break In-between Rounds

AMRAP: Metcon (AMRAP – Reps)

AMRAP 3

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

TIME: Metcon (Time)

For Time

50 Box Jumps

20 American Swings 24/16Kg

50 Push-Ups

20 American Swings 24/16Kg

50 Wall Balls

20 American Swings 24/16Kg

TC 14

Styrke 28

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

30-09-2018

Kraftværk – CrossFit

Snatch + Hang Snatch Complex (3 x 1)

1 Squat Snatch + 1 Hang Squat Snatch

Metcon (Time)

In Teams Of 2

I Go – You Go

50 Power Snatch 42,5/30Kg

50 Pistols

50 SDHP 42,5/30Kg

50 Parallel Burpees Over Bar

50 SDHP 42,5/30Kg

50 Pistols

50 Power Snatch 42,5/30Kg

TC 25

Styrke 27

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

29-09-2018

Kraftværk – CrossFit

TEKNIK

HSW

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
TC 25

102/70Kg

28-09-2018

Kraftværk – CrossFit

Back Squat (3-3-3-3)

@ 90% 1RM

Metcon (Time)

For Time

2 Rounds

12 T2B

6 S2OH 40/30Kg

6 OH Squat 40/30Kg

2 Rounds

9 T2B

6 S2OH 50/35Kg

6 OH Squat 50/35Kg

2 Rounds

6 T2B

6 S2OH 60/40Kg

6 OH Squat 60/40Kg

TC 13

Styrke 26

Kraftværk – Styrke

PRIMARY

Front Squat (4 x 10)

Don’t be greedy

Jump Squat (4 x 10)

Light but nasty. Fokus på god teknik og ordentlig 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

27-09-2018

Kraftværk – CrossFit

Power Clean (1RM)

Metcon (Time)

In Teams Of 2

I Go – You Go

6 Bar MU

30 Hang Clean 50/32,5

200m Run

6 Bar MU

25 Hang Clean 60/40

200m Run

6 Bar MU

20 Hang Clean 70/47,5

200m Run

6 Bar MU

15 Hang Clean 80/55

200m Run

6 Bar MU

10 Hang Clean 90/62,5Kg

200m Run

TC 22min
Run Together

26-09-2018

Kraftværk – CrossFit

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

Metcon (Time)

For Time

21-18-15-12-9-6-3

Bar-Facing Burpee

5 Thrusters 60/40 Kg

TC 17

24-09-2018

Kraftværk – Boot Camp

Elite Tests

ELITE TEST 5 – Pull-ups & Thrusters (AMRAP – Reps)

20 strict pull-ups (kvinder må kippe)

Så mange reps thrusters tiden ud – Sølv/sort

5 minutter timecap

Elitekrav – TBA

25-09-2018

Kraftværk – CrossFit

Front Rack Walking Lunge Complex (Find Today’s Max)

10 Front Rack Walking Lunges

8 S2OH

10 Front Rack Walking Lunges

Metcon (Time)

Every 2. Min For 6 Rounds

30 DU

5 Front Squat 70/47,5Kg

5 Push Jerk 70/47,5Kg
Score: Slowest Time For A Round

Metcon (No Measure)

Tabatha

Russian Twist

Styrke 25

Kraftværk – Styrke

PRIMARY

Deadlift (2 – 2 – 2 – 2 – 2)

Weighted Pull-ups (2 – 2 – 2 – 2 – 2)

BW = 0kg

SECONDARY

One Legged Stiff Legged Deadlift (4 x 8)

Bent Over Row (5 x 8)

Supinated grip

24-09-2018

Kraftværk – Boot Camp

Elite Tests

ELITE TEST 5 – Pull-ups & Thrusters (AMRAP – Reps)

20 strict pull-ups (kvinder må kippe)

Så mange reps thrusters tiden ud – Sølv/sort

5 minutter timecap

Elitekrav – TBA

24-09-2018

Kraftværk – CrossFit

Overhead Squat (5-5-5-5-5)

@ 75% 1RM

AMRAP Power Snatch (AMRAP – Reps)

AMRAP 15 (Power Snatch)

Buy Inn

30 HR Push-Ups

30 Abmat Sit-Ups

7 Ring MU

30 DB Box Step-Ups 2x 22.5/15Lg

30 Deadlift 110/75Kg

Max Reps Power Snatch 50/35Kg

23-09-2018

Kraftværk – CrossFit

Metcon (Time)

Chipper

In Teams Of 2, I Go – You Go

40 Wall Balls

80 Pull-Ups

40 Wall Balls

60 KB Hang Snatch 32/20Kg

40 Wall Balls

40 HSPU

40 Wall Balls

60 Burpees 2 Target

40 Wall Balls

80 Abmat Sit-Ups

TC 30min

Styrke 24

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)

22-09-2018

Kraftværk – CrossFit

Back Squat (Find 1RM)

HERO: NOOKIE (AMRAP – Rounds and Reps)

AMRAP 20

7 Squat Clean 40/30Kg

7 Push Press 40/30Kg

7 Back Squat 40/30Kg

200m Run

This British Hero WOD is dedicated to Richard Nookie Darnell from Torquay, who died in a Lynx helicopter crash during a search and rescue mission to save the lives of others on 8th December, 2004.


21-09-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 12

1 Power Clean + 1 Push Jerk

Metcon (Time)

6 Rounds

12 (6+6) OA OH KB Sit-Ups 16/12Kg

10 Air Squat

8 Deadlift 100/70Kg

6 Strict Pull-Ups

TC 17 min

Styrke 23

Kraftværk – Styrke

PRIMARY

Back Squat (1-1-1-1-1)

Front Squat (2-2-2-2-2)

SECONDARY

Clean: 3 Strict Press + 3 Push Press + 3 Push Jerk (3 x (3+3+3))

3 x complex

Half Kneeling Single Armed Kettlebell Press (4 x 8)

Tilstrækkelig let til god form

Metcon (No Measure)

Arbejde på strict toes to bar / leg raises

20-09-2018

Kraftværk – CrossFit

Jerk Complex (1-1-1-1-1)

1 Behind The Neck Jerk

2 Split Jerk

3 Push Jerk

AMRAP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 T2B

9 USA Swings 24/16 (Rx+ 32/24Kg)

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

Time: Metcon (Time)

For Time

10-8-6-4-2

HR Push-Ups

Power Clean 70/47,5Kg

TC 6

19-09-2018

Kraftværk – CrossFit

Romanian Deadlift (8-8-8-8)

Metcon (AMRAP – Reps)

Fight Gone Bad Formation

3 Rounds

1: DB Snatch 22,5/15Kg

2: DU

3: Kcal Row/Bike/Ski

4: Toes 2 Ring

5: Break
1 Round Row – 1 Round Bike – 1 Round Ski

17-09-2018

Kraftværk – CrossFit

Gymnastics

E2MOTM For 6 Rounds

20´Sec Weighted Plank

3 Strict HSPU

5 Strict (Weighted) Ring Dips

Metcon (Time)

Run 800m

4 Rounds

9 Hang Squat Clean 70/47,5Kg

6 HSPU

Run 400m

4 Rounds

9 Hang Power Clean 70/47,5Kg

3 Ring MU

TC 22min

Styrke 22

Kraftværk – Styrke

PRIMARY

Deadlift (7 x 3)

Heavier weight than last time (Styrke 6)

Weighted Pull-ups (7 x 3)

BW = 0kg
Heavier weight than last time (Styrke 6)

SECONDARY

Romanian Deadlift (5 x 8)

Yates Row (5 x 8)

Pendlay Row (5 x 8)

16-09-2018

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go – You Go

30 “Bear” Complex 50/35Kg

Run 800m (Together)

IG-YG On Rounds, 3 Each

10 Box Step Overs 2x 24/16Kg KB

5 Power Snatch 50/35Kg

50Kcal Bike

3 Rounds Of Barbara

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

50Kcal ROW

TC 40min
“Bear” Complex:

Cluster + Behind the neck Thruster

No Need To Do, Power Clean – Front Squat…

15-09-2018

Kraftværk – CrossFit

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
TC 40

KB (american): 16/12Kg

Push Press: 20/15Kg

Rx+: Metcon (Time)

Filthy Fifty RX+

50 Box Jumps, 24/20″

50 Pull-Ups

50 American KB Swings 24/16Kg

50 Steps Walking Lunge

50 K2E

50 Push Press 35/25 Kg

50 Back Extensions

50 Wall Balls 9/6Kg

50 Burpees

50 DU
TC 40

Styrke 21

Kraftværk – Styrke

PRIMARY

Bench Press (7 x 3)

Forsøg med 1,25 eller 2,5 kg mere end sidste træning (6 x 4)

Shoulder Press

7 x 3

SECONDARY

Weighted Ring Dips (7 x 3)

Bulgarian Split Squat (4 x 10)

Blive på samme ben

14-09-2018

Kraftværk – CrossFit

Split Jerk (7x 1Rep)

@ 85-95% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

7 Burpees 2 Target

10 Thrusters 42,5/30Kg

10 OH Lunges 42,5/30Kg

Metcon (Time)

For Time

4 C2B

4-8-12-16-20 Pistols

TC 6 min

Styrke 20

Kraftværk – Styrke

PRIMARY

Back Squat (7 x 3)

Paused Front Squat (7 x 3)

Ca. 50% af 1RM

SECONDARY

Shoulder Press (7 x 3 )

Side Raises (4 x 10)

Metcon (No Measure)

Strict T2B / Hollow Body Hold

(Tabata) 4/4, 8 sæt i alt.

13-09-2018

Kraftværk – CrossFit

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

@ 80% 1RM

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
TC 10

Metcon (Time)

12-9-6

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

HSPU

TC 7

12-09-2018

Kraftværk – CrossFit

Drop Snatch (6x 2Reps)

Metcon (Time)

5 Rounds

Run 200m

10 Squat Snatch 42,5/30Kg

TC 14

11-09-2018

Kraftværk – CrossFit

TEKNIK

Kipping // Bar Muscle-Ups

Metcon (Time)

Pull&Press

2 Rounds

10 Strict Shoulder Press 40/30Kg

5 Strict Pull-Ups

2 Rounds

10 Push Press 50/35Kg

15 Pull-Ups

2 Rounds

10 Push Jerk 60/40Kg

5 Bar Muscle-Ups

TC 17

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

20 DU

8 KB SDHP

8 KB Russian Swings

8 (4+4) KB Hang Power Snatch

KB 24/16Kg

Styrke 19

Kraftværk – Styrke

PRIMARY

Deadlift (6 x 4)

Heavier weight than last time (last Saturday)

Weighted Chin-ups (6 x 4)

Try heavier weight than last time

SECONDARY

Pendlay Row (4 x 6)

One-armed Farmer’s Walk (4 x 30)

4 sets, 30 steps per arm

10-09-2018

Kraftværk – CrossFit

Back Squat (5-5-5-5-5)

Metcon (Time)

9 Rounds

9 Box Jumps

7 T2B

5 Deadlift 120/80Kg

TC 16 min

Metcon (Time)

6 Rounds

10 Bicep Curls 20/15Kg

10 Push-Ups

TC 7

09-09-2018

Kraftværk – CrossFit

Split Jerk (Find 1 RM)

Metcon (AMRAP – Reps)

In Teams Of 2

5x Intervals 3min ON 1min OFF

15 Synch Bar Facing

AMRAP Thrusters

15 Synch Bar Facing

AMRAP Pistols

15 Synch Bar Facing

AMRAP Hang Power Snatch

15 Synch Bar Facing

AMRAP HR Push-Ups

15 Synch Bar Facing

AMRAP Sit-Ups (Rx+ GHD Sit-Ups)

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

AMRAP: I Go – You Go

08-09-2018

Kraftværk – CrossFit

TEKNIK

DT Exercises

DT: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
70/47,5

TC 17

Metcon (Time)

4 Rounds

Run 200m

30 Sit-Ups

TC 10

Styrke 18

Kraftværk – Styrke

PRIMARY

Bench Press (6 x 4)

Forsøg med 1,25 eller 2,5 kg mere end sidste 5 x 5

3 Strict Press + 3 Push Press + 3 Push Jerk

Find dagens maks

SECONDARY

Good Mornings (4 x 10)

Weighted Lunges (4 x 10)

Front, back, dumbbell eller KB
Blive på samme ben

07-09-2018

Kraftværk – CrossFit

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

Metcon (No Measure)

Every 2,5min For 6 Rounds

As Fast As You Can Each Round

5 C2B

10 Push-Ups

10 Pistols

10 Alt DB Snatch 22,5/15Kg

Styrke 18

Kraftværk – Styrke

PRIMARY

Sumo Deadlift (5 x 5)

Back Squat

SECONDARY

Bicep Curls (WL)

Samme vægt i alle sæt

06-09-2018

Kraftværk – CrossFit

Snatch Complex (6x 1 Complex)

1 Power Snatch

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 OH Squat

Metcon (Time)

In Teams Of 2

I Go – You Go

4 Rounds

20 OH Squat 45/30Kg (Rx+ 60/40Kg)

20 T2B

20 Box Jumps Over 24/20″ (Rx+ 30/24″)

18min

Styrke 18

Kraftværk – Styrke

PRIMARY

Back Squat (6 x 4)

Paused Back Squat (6 x 4)

Ca. 50% af 1RM

SECONDARY

Yates Row (5 x 5 )

Fokus på teknik – ingen kip

Farmer’s Walk (Frit byt med makker. Lang 400m tur / dele KB)

Pendlay Row (5 x 5)

05-09-2018

Kraftværk – CrossFit

A: Metcon (Time)

In Teams Of 2

I Go – You Go

6 Rounds

14 Strict Ring Dips

14 Back Squat @65% 1RM

TC 15min

B: Metcon (Time)

40 DU

40 Wall Balls

8 Push Jerk 50/35Kg

40 DU

30 Wall Balls

8 Push Jerk 60/40Kg

40 DU

20 Wall Balls

8 Push Jerk 70/45Kg

40 DU

10 Wall Balls

8 Push Jerk 80/50Kg

TC 17min

04-09-2018

Kraftværk – CrossFit

Deadlift (3-3-3-3-3)

90% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

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

6 Pull-Ups (Rx+ C2B)

Metcon (Time)

4 Rounds

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

25 Abmat Sit-Ups

Run 200m

TC 13

03-09-2018

Kraftværk – CrossFit

Clean Complex (7 x 1 Complex )

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk

Metcon (AMRAP – Reps)

7 Rounds

1 min ON 1 min OFF

6 HSPU

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

Styrke 17

Kraftværk – Styrke

PRIMARY

Clean Pull (5 x 5)

Weighted Pull-ups (5 x 5)

SECONDARY

One Armed Rows (4 x 6)

Dumbell Upright Rows (4 x 8)

Evt. med KB

Hip Extensions (4 x 10)

02-09-2018

Kraftværk – CrossFit

TEKNIK

Push Jerk

Metcon (Time)

In Teams Of 2

I Go – You Go

200m Farmers Walk 24/16Kg

40 Double KB Power Clean

100m Farmers Walk 24/16Kg

100m Suitcase Walking Lunges

Then

5 Rounds

10 Strict Pull-ups

20 Push Jerk 40/60Kg

40 Abmat Situps

TC 30min

31-08-2018

Kraftværk – CrossFit

Snatch (Find 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

In Teams Of 2

I Go – You Go

10 Deadlift 110/75Kg

10 Power Snatch 60/40Kg

10 Ring Dips

Metcon (No Measure)

Tabatha

Bicep Curls

30-08-2018

Kraftværk – CrossFit

Shoulder Press (8-8-8-8)

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Row 30sec (2 Rounds for calories)

2 x 30sec Row

2-4min Break Inbetween Rounds

ALL OUT

Styrke 16

Kraftværk – Styrke

PRIMARY

Bench Press (5 x 5)

Romanian Deadlift (5 x 5)

Kan springes over hvis de har været på CrossFit hold 29/8

Shoulder Press (5 x 5)

SECONDARY

Weighted Ring Dips (6 x 4)

Metcon (No Measure)

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

29-08-2018

Kraftværk – CrossFit

Good Mornings (7-7-7-7)

30´sec Static Core In-between Sets

(Trainers Delight)

Metcon (Time)

15-12-9

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

T2B

400m Run (3x)

(After Each Set Of Thrusters & T2B)

TC 17

28-08-2018

Kraftværk – CrossFit

Squat Clean and Jerk (1)

EMOTM 14

1 Squat Clean & Jerk

Increase/Decrease In Weight As Wanted.

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

9 HSPU

9 Front Squat 60/40Kg (Rx+ 75/52,5Kg)

12 Bar Facing Burpees

Styrke 15

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)

Erstattes af noget andet hvis de har været på gårdsdagens CrossFit

Bicep Curls (WL)

Samme vægt i alle sæt

27-08-2018

Kraftværk – CrossFit

Bench Press (Find 3RM)

Metcon (Time)

1 ROUNDS

15 Push-Ups

20 Abmat Situps

25 Air Squat

9 Power Cleans 60/40Kg

2 ROUNDS

15 Push-Ups

20 Abmat Situps

25 Air Squat

9 Power Cleans 70/47,5Kg

3 ROUNDS

15 Push-Ups

20 Abmat Situps

25 Air Squat

9 Power Cleans 80/55Kg

TC 20Min
Scaled Vægt Forslag:

40/30

50/35

60/40

26-08-2018

Kraftværk – CrossFit

Back Squat (6-6-6-6-6)

@80% 1RM

Metcon (AMRAP – Rounds and Reps)

In Teams Of 2

I Go – You Go On Rounds

AMRAP 17

Rx

9 Bent Over Rows 42,5/30Kg

4 Down Ups

9 Push Press 42,5/30Kg

4 Down Ups

9 American KB Swings 24/16Kg

Rx+

9 Bent Over Rows 50/35Kg

6 Down Ups

9 Push Press 50/35Kg

6 Down Ups

9 American KB Swing 32/24Kg

25-08-2018

Kraftværk – CrossFit

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

2 Snatch grip DL

3 Hang Power Snatch

4 OH Squat

Metcon (AMRAP – Reps)

AMRAP (5x 2Min)

Intervals

5 Rounds: 2 Min On – 1 Min Off

15 Russian KB Swings

15 Sit-Ups

AMRAP Hang Clusters 42,5/30 Kg
Score: Reps Clusters Performed

(Russian Swings + Sit-Ups Every Round Of The 2 Min Interval)

Styrke 14

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

24-08-2018

Kraftværk – CrossFit

TEKNIK

Hand-Stand // Hand-Stand-Push-Up // Hand-Stand-Walk

Metcon (No Measure)

EMOTM 14

ODD: 3-7 HSPU or 3-7m HSW

EVEN: 6 KB/DB Box Step Overs (Suitcase)

Metcon (Time)

21-15-9

Pull-Ups

Box Jumps

TC 7

23-08-2018

Kraftværk – CrossFit

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

80-85 % 1RM

Metcon (Time)

50-40-30-20-10

Wall Balls 9/6Kg

DU

TC 17

Styrke 13

Kraftværk – Styrke

PRIMARY

Front Squat (4 x 10)

Don’t be greedy

Jump Squat (4 x 10)

Light but nasty. Fokus på god teknik og ordentlig 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

22-08-2018

Kraftværk – CrossFit

Clean Pull (3-3-3-3-3)

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Max 15 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

9 Push-Ups

7 Hang Power Clean 50/35Kg

5 Burpees

21-08-2018

Kraftværk – CrossFit

Warm-up

Warm-Up/Accessory Work

4x 8 Shoulder External Rotation

4x 8 Reverse Fly

4x 8 Single Arm Pallof Press (Band)

OA Pallof Press: Use The Arm Farther Away From The Band

Metcon (AMRAP – Reps)

In Teams Of 2

I Go – You Go

1min ON – 1min OFF

4 Rounds Each

8 T2B

AMRAP Benchpress 80/52,5 Kg

1Min Break

4 Rounds Each

8 Alt DB Snatch

AMRAP Kcal Assault Bike

1Min Break

4 Rounds Each

8 Ring Dips

AMRAP Air Squat

(26min)
I Go 1min – You Go 1min

Each Min There Is A 8Rep Buy In.

Styrke 12

Kraftværk – Styrke

PRIMARY

Deadlift (2 – 2 – 2 – 2 – 2)

Weighted Pull-ups (2 – 2 – 2 – 2 – 2)

BW = 0kg

SECONDARY

One Legged Stiff Legged Deadlift (4 x 8)

Bent Over Row (5 x 8)

Supinated grip

20-08-2018

Kraftværk – CrossFit

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

Metcon (Time)

60 Thrusters 42,5/30Kg

Every You Drop The Barbell

200m Run

TC 11

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

8 Russian KB Swings

8 Alt KB Power Clean

8 KB Bicep Curls

RX 32/24Kg KB

19-08-2018

Kraftværk – CrossFit

Horton (Time)

9 rounds for time with a partner of:

9 bar muscle-ups

11 clean and jerks, 155 lb.

50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
To learn more about Horton click here
TC 40

50-yards = 45,7m

70/50Kg

Styrke 11

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)

18-08-2018

Kraftværk – CrossFit

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

@ 70-75% 1RM

Metcon (No Measure)

Every 3. Min For 5 Rounds

As Fast As Possible

7 HSPU

7 Front Squat 80/55Kg

7 Bar Facing Burpees

17-08-2018

Kraftværk – CrossFit

TEKNIK

Pull-Ups, Kipping/Butterfly

A: Metcon (Time)

A:

6 Rounds

4 Deadlift 110/75Kg (Rx+ 140/92,5Kg)

6 Pull-Ups (Rx+ C2B)

TC 9

B: Metcon (AMRAP – Rounds and Reps)

B:

AMRAP 10

10 Front Rack Lunges 42,5/30Kg

10 Push Press 42,5/30Kg

50 DU

16-08-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 15

1 Power Clean + 1 Hang Squat Clean

@ 80% 1RM Power Clean

Metcon (Time)

In Teams Of 2

I Go – You Go

4 Rounds

10 Thrusters 50/35Kg (Rx+ 65/45Kg)

20 HR Push-Ups

30 Box Jumps 24/20″

TC 16

Styrke 10

Kraftværk – Styrke

PRIMARY

Back Squat (1-1-1-1-1)

Front Squat (2-2-2-2-2)

SECONDARY

Clean: 3 Strict Press + 3 Push Press + 3 Push Jerk (3 x (3+3+3))

3 x complex

Half Kneeling Single Armed Kettlebell Press (4 x 8)

Tilstrækkelig let til god form

Metcon (No Measure)

Arbejde på strict toes to bar / leg raises

15-08-2018

Kraftværk – CrossFit

Gymnastics

In Teams Of 2

I Go You Go On Exercise (5 Rounds Each)

5x 5 Strict Ring Dips

5x 4 Strict Wide Grip Pull-Ups

5x 3 Strict HSPU (Deficit If Needed)

5x 1 Legless Rope Climb

(Max 20min)

Metcon (Time)

4 Rounds (Scaled 3 Rounds)

400m Run

6 Burpees 2 Target

12 T2B

24 Air Squat

1min Break

TC 20 min

14-08-2018

Kraftværk – CrossFit

Deadlift (4-4-4-4-4)

@85% 1RM

Styrke

In Teams Of 2

I Go – You Go

4x 8 Hip Extensions (On Box Or GHD)

Metcon (No Measure)

Choose Between One Of The Following Sprints

Or If Time, All Of Them.

Bike Sprint

Row Sprint

Ski Sprint

BIKE: Bike Sprint (Time)

For Time “Sprint”

20/15 kcal Assault Bike

20 Wall Balls

10 Pullups (RX+ C2B)

ROW: Row Sprint (Time)

For Time “Sprint”

20/15 kcal Row

20 KB Hang Snatch 24/16 (RX+ 32/24)

10 Pullups (RX+ C2B)

SKI: Ski Sprint (Time)

For Time “Sprint”

20/15 kcal Ski Erg

20 Burpees 2 Target

10 Pullups (Rx+ C2B)

Styrke 9

Kraftværk – Styrke

PRIMARY

Deadlift (7 x 3)

Heavier weight than last time (Styrke 6)

Weighted Pull-ups (7 x 3)

BW = 0kg
Heavier weight than last time (Styrke 6)

SECONDARY

Romanian Deadlift (5 x 8)

Yates Row (5 x 8)

Pendlay Row (5 x 8)

13-08-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 16

First 8 Rounds: 1 Squat Snatch + 1 Hang Squat Snatch

Last 8 Rounds: 1 Squat Snatch

Increase In Weight!!

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

9 Hang Power Snatch 50/35 Kg

6 OH Squat 50/35 Kg

3 Ring MU

12 08 18

Kraftværk – OCR

TACTICAL OCR (SPEED 1) (Time)

Blokken rundt

1 min pause

Blokken rundt

1 min pause

Blokken rundt

12-08-2018

Kraftværk – CrossFit

Bench Press (Find 3 RM)

Metcon (Time)

In Teams Of 2

I Go You Go On Rounds

4 Rounds Each

9 American KB Swings

9 Pull-Ups

9 Burpees 2 Plate

THEN

21-15-9

Thrusters 42,5/30Kg

30 DU

(I Go 21 Thrusters + 30 DU, You Go 21 Thrusters + 30 DU…)

TC 24

Styrke 8

Kraftværk – Styrke

PRIMARY

Bench Press (7 x 3)

Forsøg med 1,25 eller 2,5 kg mere end sidste træning (6 x 4)

Shoulder Press

7 x 3

SECONDARY

Weighted Ring Dips (7 x 3)

Bulgarian Split Squat (4 x 10)

Blive på samme ben

11-08-2018

Kraftværk – CrossFit

TEKNIK

Pistols

Metcon (Time)

10-20-30-40-50

Pistols

9 Hang Clean & Jerk 60/40Kg

18 Abmat Sit-Ups

TC 22
10 Pistols

9 Hang Clean & Jerk

18 Abmat Sit-Ups

….

50 Pistols

9 Hang Clean & Jerk

18 Abmat Sit-Ups

10-08-2018

Kraftværk – CrossFit

TEKNIK

Squat Clean

Squat Clean (Find 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

7 HSPU

7 K2E

14 Box Jumps Overs 30/24″

09-08-2018

Kraftværk – CrossFit

TEKNIK

Ring Dip, Bottom/Top Of A Ring Dip

Metcon (Time)

Chipper

40 Wall Balls

30 Power Clean 60/40Kg

40 Burpees Over Bar (Parallel)

30 Push Jerk 60/40Kg

40 Ring Dips

30 Front Squat 60/40Kg

TC 25min

Styrke 7

Kraftværk – Styrke

PRIMARY

Back Squat (7 x 3)

Paused Front Squat (7 x 3)

Ca. 50% af 1RM

SECONDARY

Shoulder Press (7 x 3 )

Side Raises (4 x 10)

Metcon (No Measure)

L Sit / Hollow Body Hold

(Tabata) 4/4, 8 sæt i alt.

08-08-2018

Kraftværk – CrossFit

Romanian Deadlift (10-10-10-10)

Metcon (Time)

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

Deadlift BW

Strict Chin-Ups

OA KB Thrusters Left Arm 24/16 Kg

OA KB Thrusters Right Arm 24/16Kg

TC 25

07-08-2018

Kraftværk – CrossFit

Split Jerk (8x 1)

@ 90% 1RM

Metcon (No Measure)

Every 90sec For 7 Rounds

3 Squat Snatch @70% 1RM

23 DU

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

12 Suitcase Walking Lunges 2x 24/16 Kg (Rx+ 2x 32/24 Kg KB)

8 T2B

Styrke 6

Kraftværk – Styrke

PRIMARY

Deadlift (6 x 4)

Heavier weight than last time (Styrke 3)

Weighted Chin-ups (6 x 4)

Heavier weight than last time (Styrke 3)

SECONDARY

Front Raise / Vægtskive (4 x 10)

Pendlay Row (4 x 6)

06-08-2018

Kraftværk – CrossFit

Pendlay Row (8-8-8-8)

Tempo Rows

3-4 Sec Extension

ROW: Metcon (Time)

For Time

6x

4 S2OH 60/40Kg (Rx+ 75/52,5Kg)

8 KB SDHP 32/24Kg (Rx+ 40/28Kg)

16 Push-Ups

Then

50kcal Row, Bike, Ski Or 800m Run

TC 18min

BIKE: Metcon (Time)

For Time

6x

4 S2OH 60/40Kg (Rx+ 75/52,5Kg)

8 KB SDHP 32/24Kg (Rx+ 40/28Kg)

16 Push-Ups

Then

50kcal Row, Bike, Ski Or 800m Run

TC 18min

SKI: Metcon (Time)

For Time

6x

4 S2OH 60/40Kg (Rx+ 75/52,5Kg)

8 KB SDHP 32/24Kg (Rx+ 40/28Kg)

16 Push-Ups

Then

50kcal Row, Bike, Ski Or 800m Run

TC 18min

RUN: Metcon (Time)

For Time

6x

4 S2OH 60/40Kg (Rx+ 75/52,5Kg)

8 KB SDHP 32/24Kg (Rx+ 40/28Kg)

16 Push-Ups

Then

50kcal Row, Bike, Ski Or 800m Run

TC 18min

05-08-2018

Kraftværk – CrossFit

Team2: Metcon (AMRAP – Rounds and Reps)

In Teams Of 2

AMRAP 13 IGYG

16 Hang Power Clean 50/35Kg

24 Box Jumps Overs

Increase Hang Power Clean With 10/5Kg Pr Round

Team4: Metcon (Time)

In Teams Of 4

Run 600m Together

2x

40 Log Thrusters (Synch)

20 Log Facing Burpees (Synch)

40 HSPU (One At A Time)

Run 600m Together

TC 22Min

Styrke 5

Kraftværk – Styrke

PRIMARY

Bench Press (6 x 4)

Forsøg med 1,25 eller 2,5 kg mere end sidste 5 x 5

3 Strict Press + 3 Push Press + 3 Push Jerk

Find dagens maks

SECONDARY

Good Mornings (4 x 10)

Weighted Lunges (4 x 10)

Front, back, dumbbell eller KB
Blive på samme ben

04-08-2018

Kraftværk – CrossFit

TEKNIK

C2B/Bar MU

BICOUPLET 1 (Games 2018) (Time)

21-15-9

Snatch 85/55 lb.

C2B

TC 11
(38,5/25 Kg)

BICOUPLET 2 (Games 2018) (Time)

12-9-6

Snatch 125/85 lb.

Bar Muscle-Ups

TC 11
(56,7/38,5 Kg)

03-08-2018

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

800m Run

3 Rounds Each IGYG On Rounds

9 Burpees 2 Target

3 Rope Climbs

400m Run

IGYG

70 Alt DB Snatch 22,5/15Kg

200m KB Front Rack Carry 24/16Kg

70 GHD Sit-Ups

200m Run

3 Rounds Synch

5 Strict Pull-Ups

15 Wall Balls

TC 40 Min
Teams Can Start Exercises In A Different Row, To Make Sure The GHD Is Available

Styrke 4

Kraftværk – Styrke

PRIMARY

Back Squat (6 x 4)

Paused Back Squat (6 x 4)

Ca. 50% af 1RM

SECONDARY

Yates Row (5 x 5 )

Fokus på teknik – ingen kip

Farmer’s Walk (Frit byt med makker. Lang 400m tur / dele KB)

Pendlay Row (5 x 5)

02-08-2018

Kraftværk – CrossFit

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

@ 80-85% 1RM

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
TC 10

Metcon (No Measure)

E2MOTM 4-5 Rounds

30’sec Plank

20 Sit-Ups

10 Bicep Curls

01-08-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 15

1 High Hang Squat Clean & Split Jerk

Increase In Weight

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
TC 6Min

Metcon (Time)

6 Rounds

12 (6+6) OA OH KB Sit-Ups 16/12Kg

24 DU

TC 10

31-07-2018

Kraftværk – CrossFit

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

@ 85-90% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

6 Bar MU

9 Clusters 60/40Kg

12 Burpee Box Jump

30-07-2018

Kraftværk – CrossFit

Front Squat (3-3-3-3)

@85-90% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Front Squat 60/40kg (Rx+ 80/55Kg)

5 Ring Dips
2-3min Rest

Metcon (Time)

In Teams Of 2

I Go You Go On Rounds

5 Rounds Each

12 Alt. OH Lunges 42,5/30Kg

9 T2B

TC 13min

Rx+ All Reps Unbroken, If Not Unbroken, 6 Burpees At The End Of The Round
Decide Before The Wod If You Are Doing Rx+

Styrke 3

Kraftværk – Styrke

PRIMARY

Deadlift (5 x 5)

Weighted Pull-ups (5 x 5)

SECONDARY

Pullovers (4 x 6)

One Armed Rows (4 x 6)

29-07-2018

Kraftværk – CrossFit

Metcon (Time)

Chipper I Go – You Go

250 DU

100 Wall Balls 9/6Kg

100 Push-Ups

100 Box Jumps

100 OA DB Thruster 22,5/15Kg

100 Pull-Ups

150 V-Ups

E2MOTM 5 Power Clean 60/40kg (Rx+ 80/55kg)

TC 45min
E2MOTM Just One Of The Team Mate Has To Perform 5 Power Cleans, While The Other One Keeps Working On The Chipper

28-07-2018

Kraftværk – CrossFit

TEKNIK

KB Hang Power Snatch

Push Jerk

Metcon (Time)

3 Rounds

12 KB Hang Power Clean (6+6) 32/24kg

9 Strict Shoulder Press 40/25kg

6 Bar Facing Burpees

3 Rounds

12 KB Russian Swings 32/24kg

9 Push Press 50/35kg

6 Bar Facing Burpees

3 Rounds

12 KB Hang Power Snatch (6+6) 32/24kg

9 Push Jerk 60/40kg

6 Bar Facing Burpees

TC 30min

27-07-2018

Kraftværk – CrossFit

Deadlift (Find 3RM)

Metcon (AMRAP – Reps)

AMRAP 15 (Power Snatch)

Buy Inn

30 HR Push-Ups

30 Abmat Sit-Ups

7 Ring MU

30 DB Box Step-Ups 2x 22.5/15Lg

30 Deadlift 110/75Kg

Max Reps Power Snatch 50/35Kg

Styrke 1

Kraftværk – Styrke

PRIMARY

Snatch Grip Deadlift

Paused Front Squat

Back Squat

SECONDARY

Barbell Row (Barbell row m. pause i top)

Bicep Curls (WL)

Samme vægt i alle sæt

26-07-2018

Kraftværk – CrossFit

Power Clean (Find 1RM)

Metcon (Time)

In Teams Of 2

I Go – You Go On Rounds

10 Rounds Each

3 Hang Power Clean

2 Front Squat

1 Jerk

70% Of 1RM Power Clean

THEN

3 Rounds Each

33 DU

22 T2B

TC 22 Min

25-07-2018

Kraftværk – CrossFit

Shoulder Press (8-8-8-8)

SPRNT: Bike-Burpee-Sprint (Time)

SPRINT

(Outside)

20/15 kcal Assault Bike

20 Burpees

200m Sprint

1,5-2min Break

Repeat 3-4 Times
Score: Fastest Time On a Round

24-07-2018

Kraftværk – CrossFit

Weighted Step-ups (6-6-6-6-6-6)

Metcon (Time)

10 Rounds

12 American KB Swings 24/16kg

8 Pistols

4 Strict Chin-Ups

TC 24min

Styrke ZC

Kraftværk – Styrke

Thruster (Find dagens 6 RM )


Shoulder Press (3 x 8)

Front Squat (3 x 8)

Pull-ups (3 x maks forsøg – ingen kip)

maks. 10 reps ved spot eller elastik

Barbell Rollouts (3 sæt af 8-12 reps)

Husk fornuftig teknik

23-07-2018

Kraftværk – CrossFit

Snatch (2-2-2-2-2)

2. Snatch Touch & Go

Metcon (No Measure)

E2MOTM For 7 Rounds

7 OH Squat 50/35kg (Rx+ 60/40kg)

5 C2B (Rx+ Bar MU)

22-07-2018

Kraftværk – CrossFit

Romanian DL + Bent Over Row (Complex) (1-1-1-1-1)

8 Romanian Deadlift

6 Bent Over Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

I Go – You Go On Rounds

7 Thrusters

7 Hang Power Snatch

14m OH Walking Lunges

Rx 42,5/30Kg

Rx+ 50/35Kg

Styrke YC

Kraftværk – Styrke

1 Snatch + 2 Hang Snatch (Dagens tungeste 1+2 )

Anyhow! Scores som 1+1


Back Squat (2 x 10)

High reps i dag

Jump Squat (2 x 10)

Ca. 50% af jeres 10RM back squat

Pendlay Row (3 x 10)

Høje reps i dag

Med-ball V-ups

3 x maks forsøg

21-07-2018

Kraftværk – CrossFit

SAMAN (Time)

“SAMAN” Hero WOD

8 Rounds

13 Deadlift 185/125 lbs

17 Wall Balls 20/14 lbs

400m Run

TC 40min
85/57,5kg

9/6kg

Former Thai Navy Seal Saman Gunan

THE SAMAN HERO WOD WILL INCLUDE RUNNING 3.2 KILOMETERS — THE DISTANCE THE BOYS AND THEIR COACHES WERE INTO THE CAVE. EACH ROUND WILL INCLUDE 13 DEADLIFTS, REPRESENTING THE 13 PEOPLE THAT SAMAN GAVE HIS LIFE TO RESCUE, AND 17 WALL BALL REPETITIONS, REPRESENTING THEIR 17 DAYS UNDERGROUND.


20-07-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 13

1 Power Clean + 1 Hang Squat Clean

With Increasing Weight

Metcon (Time)

3 Rounds

21 Double KB Hang Power Clean 2×24/16kg

15 Box Jumps

9 Push-Ups (Rx+ Ring Dips)

TC 12

Run: Metcon (AMRAP – Rounds and Reps)

4 Rounds (Rx+ 5 Rounds)

Run 200m

8 Burpee Pull-Ups

TC 11

Styrke XC

Kraftværk – Styrke

Squat Clean (1 x 3)

Find dagens 3 RM

3 Strict Press + 3 Push Press + 3 Push Jerk (3 + 3 + 3)

Find dagens tungeste 3 x 3

Spoto Press (3 x 5)


Romanian Deadlift (3 x 6)

3 x 6

Weighted Chin-ups (3 x 5)

BW = 0kg

19-07-2018

Kraftværk – CrossFit

Metcon (No Measure)

Gymnastics

4 Rounds

3 Strict HSPU

5 Strict Chin-Ups

7 Hollow Rock

TC 12 min
NOT FOR TIME

Deficit HSPU And Weighted Chin-Ups If Needed

Metcon (Time)

Chipper

In Teams Of 2

I Go-You Go

400m Run (Together)

30 kcal Assault Bike

50 Bench Press 70/45kg

50 Pull-Ups

100m Double KB Front Rack Carrie 2x 24/16kg

50 Atomic Sit-Ups

50 Double KB Russian Swings 2x 24/16kg

30 kcal Row

TC 25 min

18-07-2018

Kraftværk – CrossFit

Back Squat (6-6-6-6-6)

@75-80% 1RM

TEKNIK

Squat Snatch (10min)

Metcon (AMRAP – Reps)

Death By Squat Snatch 42,5/30kg

1:00 – 1 Squat Snatch

2:00 – 2 Squat Snatch

….

17-07-2018

Kraftværk – CrossFit

Push Jerk (5-5-5)

@80% 1RM

Split Jerk (2-2-2-2)

@90% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Clean & Jerk 40/30kg

10 T2B

20 Air Squat

Increase Clean & Jerk By 10/5 Kg Pr Round

40/30

50/35

60/40

70/45

….
Scaled:

Start With 30/25kg

Styrke VC

Kraftværk – Styrke

Snatch (EMOTM 10)

Tast din tungeste løft. Gå efter dagens maks. ANYHOW!


Back Squat (3 x 5)

Bent Over Row (3 x 5)

Sumo Deadlift High Pull (3 x 8)

God form!

Toes To Bar med Twist (3 x maks. reps)

Begge fødder rører stangen på ydersiden af hånden
Ligesom Hanging Fan Raises men kun V+H (https://youtu.be/JOVlyJ19DJ4)

16-07-2018

Kraftværk – CrossFit

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

@80% 1RM

21-15: Metcon (Time)

21-15-9

Alt KB Snatch 24/16 (Rx+ 32/24kg)

Abmat Situps

TC 11

15-12: Metcon (Time)

15-12-9

KB OH OA Walking Lunges 24/16kg (RX+ 32/24kg) (meters)

Ring Push-ups

TC 8

15-07-2018

Kraftværk – CrossFit

Metcon (Time)

Beach WOD

Teams Of 2, I Go – You Go On Rounds

20/15kg Plate

6 Rounds Each

7 Push-Ups On Plate

7 G2OH 20/15kg Plate

Shuttle Sprint 10m – 15m – 20m (On Sand)

TC 18min
Shuttle Sprint:

10m Forward – 10m Back

15m Forward – 15m Back

20m Forward – 20m Back

Styrke UC

Kraftværk – Styrke

Clean + Front Squat + 2 Jerk

Arbejde op til dagens maks.

Weighted Lunges (3 x 6)

Front, back, dumbbell eller KB
Pr. Ben, ikke alternating

Bulgarian Split Squat (3 x 6)

Pr. Ben, ikke alternating

Weighted Pull-ups (3 x 6)

BW = 0kg

Bench Press (3 x 6)


14-07-2018

Kraftværk – CrossFit

OH Complex (1-1-1-1-1)

2 Snatch Balance

3 OH Squat

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
24/32kg KB

13-07-2018

Kraftværk – CrossFit

TEKNIK

HSW

Metcon (AMRAP – Reps)

AMRAP REPS

In Teams Of 2, I Go – You Go

4min ON 30sec Off On Each Exercise

4:00 HSW (Meters)

4:00 GHD Situps

4:00 Kcal Ski Erg

4:00 Double DB S2OH 22,5/15kg

4:00 Burpee T2B

4:00 Suitcase Deadlift 2x 48/32kg

4:00 Rope Climps

Styrke TC

Kraftværk – Styrke

Snatch + Hang Snatch + Touch ‘n go Snatch (1+1+1 complex – find dagens maks.)

Back Squat

Back Squat (ca. 50-70% af 3×3 vægt)

Half Kneeling Single Armed Kettlebell Press (3 x 8)

6-10 reps er tilladt

One-armed Farmer’s Walk (3 x 30 skridt pr. arm)

fokus på opspænd

12-07-2018

Kraftværk – CrossFit

Back Squat (Find 10RM)

21-15: Metcon (Time)

21-15-9

Ring Dips

Hang Power Clean 70/47,5kg

TC 12

4 Rnd: Metcon (Time)

4 Rounds

18 Pistols

36 DU

TC 10

11-07-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 13

2 High Hang Squat Snatch

Increase Weight Every/Every 2. Round

Air Force (Time)

For Time

20 Thrusters

20 SDHP

20 Push Jerks

20 OH Squats

20 Front Squats

4 Burpees EMOTM

The WOD Starts with 4 burpees

42,5/30kg Barbell

TC 18

10-07-2018

Kraftværk – CrossFit

Shoulder Press (8-8-8-8-8)

8 Band Row

After Each Set Of Shoulder Press

Metcon (Time)

5 Rounds

9 Clusters 42,5/30kg (Rx+50/35kg)

6 Over The Box Burpees

3 C2B (Rx+ Bar MU)

TC 16

Styrke SC

Kraftværk – Styrke

Power Clean + 5 Push Press (1 x 5)

Unbroken

Shoulder Press (3 x 5)

Front Squat (3 x 4)

Paused Front Squat (3 x 5)

ca. 60% af jeres almindelig FS

Bench Press (3 x 3)

Bad Karma Core Mini (No Measure)

30-20-10

Barbell Curls

Hollow Rock


09-07-2018

Kraftværk – CrossFit

Good Mornings (5-5-5-5-5)

Tempo 4-1-0-1

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

In Teams Of 2

2min On – 2min Off

12 Push-Ups

9 T2B

6 Deadlift 110/75kg

08-07-2018

Kraftværk – CrossFit

Warm-up

Bear Complex (Tages som opvarmning 1-3-5-7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Weightlifting

Snatch (Find 1RM)

Clean and Jerk (Find 1RM)

Metcon

HEAVY PAINSTORM XII (Time)

HEAVY PAINSTORM XII

For Time (Teams of 2)

400 meter Run

50 Back Squats

50 Front Squats

50 Overhead Squats

400 meter Run

50 Shoulder Presses

50 Push Presses

50 Push Jerks

400 meter Run

50 Hang Power Cleans

50 Hang Power Snatches

400 meter Run

Reps can be shared.

Perform all barbell movements with 40kg/25kg barbell.

Run without the bar. Partner may start on coming in from run.

Styrke RC

Kraftværk – Styrke

1 Snatch + 2 Hang Snatch (1 + 2)

Back Squat (3 x 4)


Push Press (3 x 3)

Farmer’s Walk (Frit leg med makker + Farmer’s Walk)

07-07-2018

Kraftværk – CrossFit

Bench Press (Find 1RM)

Metcon (Time)

800m Run

THEN

5 Rounds

12 Box Step Overs 2×24/16kg KB

9 Ring Dips

6 Strict Chinups

TC 25 Min

06-07-2018

Kraftværk – CrossFit

Front Squat (8-8-8-8-8)

E2MOTM

8 Front Squat

Metcon (Time)

4 Rounds

60 DU

10 (5+5) Hang KB Clusters 32/20

TC 11min
2,5 min Break

Metcon (Time)

For Time

8-6-4-2 Bar MU

200m Run

TC 11min
8 Bar MU + 200m Run

6 Bar MU + 200m Run

…..

Styrke QC

Kraftværk – Styrke

2 Squat Cleans + 1 Split Jerk (2 + 1)


V

Bench Press (3 x 4)

Deadlift (5 x 5)

Dødløft ELLER Sumo Dødløft

Sumo Deadlift (5 x 5)

Sumo Dødløft ELLER Alm dødløft

Weighted Chin-ups (3 x 6)

5-7 reps

Farmer’s Walk

Frit leg med med makker 💪

05-07-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 10

1 High Hang Squat Clean

1 Hang Squat Clean

1 Touch And Go Squat Clean

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

04-07-2018

Kraftværk – CrossFit

Shoulder Press (4-4-4)

@ 80% 1RM

Push Press (4-4-4)

@ 80% 1 RM

Push Jerk (4-4-4)

@ 80% 1 RM

Metcon (Time)

21-15-9

Burpees

Front Rack Lunges 50/35kg

Alt DB Snatch 22,5/15kg

TC 13

03-07-2018

Kraftværk – CrossFit

Deadlift (3-3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

In Teams Of 2

I Go – You Go

AMRAP 18

20 Deadlift 85/60kg

20 HSPU

30 Russian Swings 32/24kg

30 Ring Rows

Styrke PC

Kraftværk – Styrke

Back Squat (3 x 5)

Shoulder Press (3 x 4)

Halting Snatch Grip Deadlift (3 x 6)

Landmine Oblique Twists (4 x 12 (6 til hver side) – superset med Side Plank)

Side Plank (2 sæt 1 min hver side, superset med Landmine O.T.)


02-07-2018

Kraftværk – CrossFit

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

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk

Fight Club (AMRAP – Reps)

3 Rounds For Reps

1:00 Thrusters 42,5/30kg

1:00 Power Clean 42,5/30kg

1:00 Box Jump-Overs 24/20″

1:00 Pull-Ups

1:00 Kcal Assault Bike

Rest 1:00 Between Rounds

Styrke OB

Kraftværk – Styrke

3 Power Clean + 2 Strict Press (1 x complex )

Arbejde op til dagens maks.

1 Snatch + 2 Hang Snatch (1 complex)

Arbejde op til dagens maks.

Front Squat (3 x 5)

Dumbbell Side Raises (3 x 8)

6 – 10 reps til failure

GHD Situps (3 x kontrolleret maks reps)

Teknik / intro til maskinen – 3 sæt // Begynder op til 10 reps // Advanceret op til ca. 20 reps

Barbell Rollouts (Vælger selv, evt. 3 x 8. )

I forbindelse med GHD situps, hold af 3


30-06-2018

Kraftværk – CrossFit

Back Squat (@75 -80% 1RM)

Metcon (Time)

4x

2 Rounds

5 Front Squat

5 S2OH

5 Thrusters

10 Atomic Situps

(8 Rounds With Increasing Weight Every 2. Round)

TC 20 Min
1+2. Round 40/30kg

3+4. Round 50/35kg

5+6. Round 60/40kg

7+8. Round 70/45kg

300618

Kraftværk – Boot Camp

ELITE TEST 4 – Løb (Time)

Løb 2,6km

Mænd 11:30 / Kvinder 12:00

(4:25 / 4:37 pr. km)

290618

Kraftværk – Boot Camp

ELITE TEST 4 – Løb (Time)

Løb 2,6km

Mænd 11:30 / Kvinder 12:00

(4:25 / 4:37 pr. km)

29-06-2018

Kraftværk – CrossFit

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

@ 80-85 % 1RM

Metcon (AMRAP – Reps)

AMRAP 13

“Climb The Ladder”

3-6-9-12….

OH Squat 60/40kg



25 DU
3 OH SQ + 25 DU

6 OH SQ + 25 DU

9 OH SQ + 25 DU….

3 OH SQ: 28 Reps

6 OH SQ: 59 Reps

9 OH SQ: 93 Reps

12 OH SQ: 130 Reps

15 OH SQ: 170 Reps

18 OH SQ: 213 Reps

21 OH SQ: 259 Reps

24 OH SQ: 308 Reps

Metcon (No Measure)

Tabata:

Bicep Curls

Styrke NC

Kraftværk – Styrke

Power Clean + 3 Push Press (1 x 3)

Back Squat (3 x 6)

Bent Over Row (3 x 8)

Til failure, 6-10 reps er tilladt

Waiter’s Carry / Waitress Carry (3 x 30 skridt pr. arm. Go heavy )

1 Arm (lockout)
Reps = skridt, og det er per arm

Knees To Elbow (3 sæt strict )

Gerne så kontrolleret som muligt. Stop når du enten kipper for meget eller holder pause


28-06-2018

Kraftværk – CrossFit

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

@75-80% 1RM

Metcon (Time)

For Time (Sprint)

20/15 kcal Row

15 Thrusters (42,5/30kg) (Rx+60/40kg)

20 Burpees To Target

400m Run (Time)

Max Effort 400m Run
Run Intervals

3x 400m

Then

3x 200m

90sek Break Inbetween Each Run Distance

Score Your Fastest 400m Time

Score Your Fastest 200m Time

200m Run (Time)

Max effort 200m run

27-06-2018

Kraftværk – CrossFit

TEKNIK

Clean

Metcon (Time)

Chipper

20 Power Clean 70/50 kg (Rx+85/60kg)

30 Pistols

30 C2B

20 Squat Clean 70/50kg (Rx+ 85/60kg)

30 Down-Ups

30 Pull-Ups

20 Hang Power Clean 70/50kg (Rx+85/60kg)

TC 26 Min

26-06-2018

Kraftværk – CrossFit

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

2 Snatch grip DL

3 Hang Power Snatch

4 OH Squat

Metcon (Time)

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

Squat Snatch 42,5/30Kg

K2E

TC 16

Styrke MC

Kraftværk – Styrke

The CrossFit Football Total (Total Weight)

Power Clean (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)


25-06-2018

Kraftværk – CrossFit

Gymnastics

EMOTM 10

ODD: 5 HSPU (Normal/Strict/Deficit)

EVEN: 30sec Hollow Hold

Metcon (Time)

8 Rounds

9 Push Press 50/35

10 Abmat Sit-Ups

11 Kcal Row/Bike/Ski/Run 200m

TC 22
Alternate between Row-Bike-Ski-Run

(1. Round Row, 2. Round Bike…)

24-06-2018

Kraftværk – CrossFit

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

Metcon (Time)

I Go You Go On Rounds

5 Rounds Each

6 Power Snatch 50/35

6 Parallel Burpees Over Bar

200m Run

TC 25 Min

Styrke LB

Kraftværk – Styrke

Snatch (Find dagens maks. )

3 reps, behøver ikke være touch n’ go

Bench Press (3 x 5)

Deadlift (3 x 3)

Tung fornuftig 3 x 3

Enten Sumo eller Alm. Dødløft


Sumo Deadlift (3 x 3)

Tung fornuftig 3 x 3

Enten Sumo eller Alm. Dødløft

Barbell Curls. (3 x 8)

Enten Barbells Curls eller Hip Thrusts

Reps fra 6-10 er tilladt

Hip Thrusts (3 x 10)

Enten Barbells Curls eller Hip Thrusts

Atlas Stone Lift to Platform (3 x 3 – no score)

Front Raise / Vægtskive (3 x 10)

Til lige over øjenhøjde

23-06-2018

Kraftværk – CrossFit

Split Jerk (2-2-2-2-2)

AMRAP 15 DU+WB+RD (AMRAP – Rounds and Reps)

Amrap 15

18 DU

12 Wall Balls

6 Ring Dips
Scale:

Ring Dips With Band or Push-Ups

DU With SUx2

22-06-2018

Kraftværk – CrossFit

Pendlay Row (6-6-6-6-6)

8 Banded Lat Pull-down

After Each Set Of Pendlay Row

Metcon (Time)

4 Rounds

3 Bar Muscle Ups (Rx+ Ring)

6 Goblet Squat 48/32kg

THEN

4 Rounds

9 T2B

12 Box Jumps

TC 17

Styrke KC

Kraftværk – Styrke

3 Front Squat + 2 Jerk

Køres som complex


Back Squat (3 x 3)

Clean Pull (3 x 5)

ca 110-120% af 1RM Clean

Med Ball V-Ups (4 x 20)

9/6 kg

Weighted Pull-ups (3 x 8)

6-10 reps er tilladt

21-06-2018

Kraftværk – CrossFit

Squat Clean Thruster (3-3-3-3-3)

Touch & Go

Barbe: Metcon (Time)

21-15-9

Hang Squat Clean 60/40kg

Push Jerk 60/40kg

TC 11

Rope: Metcon (Time)

5 Rounds

16 Alt V-Ups

1 Legless Rope Climbs

TC 9

20-06-2018

Kraftværk – CrossFit

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

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
TC 6

Metcon (Time)

5 Rounds:

6 Strict Chin-ups

9 HR Pushups

100m Sprint

TC 13

19-06-2018

Kraftværk – CrossFit

TEKNIK

HSW/Hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

5m Hand Stand Walk

30 Air Squat (Rx+ 10/5kg Vest)

20 Abmat Sit-ups
5m = 5 Reps

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

9 SDHP 45/30kg

12 (6+6) KB Hang Snatch 32/24kg

9 C2B