KRAFTVÆRK | DK

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Styrke J

Kraftværk – Styrke

Snatch + Hang Snatch + Touch ‘n go Snatch (1 x 1)

Narrow Grip Bench Press (3 x 8)


Romanian Deadlift (3 x 10)

3 x 4: Chin-ups (WL)

Tungt

One Arm Row (3 x 8)

18-06-2018

Kraftværk – CrossFit

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

@ 85-90% 1RM

Metcon (AMRAP – Reps)

Intervals

5 Rounds Of

2Min On, 1Min Off

15 Thrusters 50/35kg

Max Reps Bar-Facing Burpees

Score: Reps Bar Facing Burpees

17-06-2018

Kraftværk – CrossFit

TEKNIK

Ring Dips

Metcon (Time)

In Teams Of 3-4

With Only One Team Mate Allowed Per Exercise

5 Rounds

10 Ring Dips

14 DB Snatch 22.5/15kg

20 Abmat Situps

14 Front Rack Lunges 60/40kg

10 Burpees 2 Plate

TC 30
Pick The “Fastest” Person To Start

Styrke IC

Kraftværk – Styrke

Power Clean + 4 Push Press

Forsøg med 0, 2½ eller 5 kg tungere end med PC + 5 PP

Back Squat (3 x 4 reps)

Forsøg med 0, 2½ eller 5kg tungere end sidste gang

Front Rack Lunge (4 x 6)

4 x 6 pr ben, (6V + 6H) x 4

Half Kneeling Single Armed Kettlebell Press

4 sæt af 8-12 reps

16-06-2018

Kraftværk – CrossFit

Floor Press (5-5-5-5-5)

AMRAP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

I go – You go

24 Power Clean 60/40 kg

18 Pullups

18 Front Squat 60/40kg

12 Push Jerk 60/40 kg

12 T2B

15-06-2018

Kraftværk – CrossFit

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

Metcon (Time)

6 Rounds

24 DU

18 Air Squat

12 Deadlift 110/75 kg

6 HSPU

TC 20 Min

Styrke HC

Kraftværk – Styrke

Drop Snatch ((Teknik) Træner bestemmer vægt og reps. )

Evt. Snatch Balance til helt nye

Bench Press

3 x 6 reps

Hip Thrusts

3 x 6-10 reps // 1 sek pause i top, 3 sek. på vej ned (tempo 30X1)


One Legged Stiff Legged Deadlift (Kan evt. Superset med Hip Thrusts)

3 x 10 pr. Ben // Brug 2 x KB / DB

Chin-ups (WL)

4 x 4-8 reps

14-06-2018

Kraftværk – CrossFit

High-Hang Snatch (Find 1 RM)

After:

3 Rounds

2 High-Hang Snatch @ 90% Of 1RM

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
TC 20

13-06-2018

Kraftværk – CrossFit

Shoulder Press (6-6-6-6)

8 Rear Delt Flyes

After Each Set Of Shoulder Press

Metcon (Time)

In Teams Of 2

I Go – You Go

60 Wall Balls 9/6kg

40 Bench Press 70/45kg

20 Box Step Overs 2x 24/16kg KB

10 Rope Climbs

20 Box Step Overs 2x 24/16kg KB

40 Bench Press 70/45kg

60 Wall Balls 9/6kg

TC 25 Min

12-06-2018

Kraftværk – CrossFit

Styrke

In Teams Of 2, I Go – You Go On Exercise

5x

10 Hip Extensions (GHD Or Box)

15sek L-Sit

Metcon (No Measure)

E2MOTM 8 Rounds

8 Box Jumps Overs

8 Pistols

8 Hang Power Clean 50/35kg

8 Push Press 50/35kg
Scale Pistols With Air Squat

Styrke GC

Kraftværk – Styrke

Clean + Front Squat + 2 Jerk (1 + 1 + 2)

Arbejde op til dagens maks. kg.

Back Squat (3 x 5)

Forsøg. 0, 2½ eller 5kg tungere end sidste gang

Barbell Curls.

3 sæt med 6-10 gentagelser


Tricep Press

3 sæt 6-10 gentagelser med KB, dumbbell (V+H) eller EZ bar

Landmine Oblique Twists

4 x 10 reps pr. side (dvs. tælle til 20)

11-06-2018

Kraftværk – CrossFit

Weightlifting

E2MOTM 10 Rounds

2 High-Hang Squat Clean

2 Front Squat

1 Split Jerk

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.

10-06-2018

Kraftværk – CrossFit

Bicep Curls (WL) (8-8-8-8-8)

Samme vægt i alle sæt

Metcon (Time)

In Teams Of 2

30 Synch Bar-Facing Burpees

THEN

5 Rounds IGYG

20 Thrusters 50/35kg

20 K2E

20 Alt KB Power Clean

20 Pushups

THEN

30 Synch Bar-Facing Burpees

TC 30 Min

Styrke FC

Kraftværk – Styrke

Snatch + Hang Snatch + Touch ‘n go Snatch (Uden at slippe stangen – Snatch anyhow)

Find din maks. på dagen

Tast vægten på stangen ind

Bench Press (3 sæt x 3 reps)

Forsøg med 2,5kg tungere end sidste gang

Deadlift (2 sæt x 5 reps)

Arbejde op til 2 tunge sæt med 5 gentagelser

Push-ups

Strict Toes to Bar (Styrke) (4 x 8)

09-06-2018

Kraftværk – CrossFit

Front Squat (8-8-8-8)

@ 70% 1RM

Metcon (Time)

In Teams Of 2

I Go You Go On Rounds

GO FAST

4 Rounds Each

12/9 kcal Bike

Then

4 Rounds Each

40 DU

Then

4 Rounds Each

12/9 kcal Row

Then

4 Rounds Each

Run 200m

TC 30 Min
Scale Reps On DU If It Takes More Then 1 Min For 40 Reps

08-06-2018

Kraftværk – CrossFit

Weightlifting

EMOTM 13

1 Squat Snatch

Increase Weight Every 2.-3. Min

Metcon (Time)

7 Rounds

3 Strict HSPU

6 Back Squat 80/55kg

9 Wall Balls 9/6kg

TC 14 Min

Styrke EC

Kraftværk – Styrke

Power Clean + 5 Push Press (1 + 5 )

Unbroken
Tastes ind som 1×1 (complex)

Snatch Pull (5 x 3)

Ca. 110% af 1 RM Snatch

Back Squat (3 x 6)

Gerne en 0, 2,5 eller 5kg stigning fra sidste træningspas

Pendlay Row (3 x 6)

Med-ball V-ups (3 x maks reps)

07-06-2018

Kraftværk – CrossFit

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
TC 40

06-06-2018

Kraftværk – CrossFit

Good Mornings (8-8-8-8-8)

20sec Hollow Hold In Between Sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

6 Pullup (Rx+ C2B)

9 S2OH 42,5/30kg (Rx+ 60/40kg)

12 V-Ups

Metcon (Time)

5 Rounds

8 Front Rack Lunges 60/40kg

12 Box Jumps

TC 9 Min

05-06-2018

Kraftværk – CrossFit

Overhead Squat (Find 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 OH Squat 70/47,5kg

7 Bar Facing Burpees

30 DU

Styrke DC

Kraftværk – Styrke

Snatch (3RM)

Arbejde op til dagens 3RM. Snatch (anyhow)

Back Squat (3 x 4 @ ca. 80% 1RM)

Bench Press (Find 5RM)

Bench Press (Nu sætter vi vægt ned… 2 x ca. 15 til failure )

Romanian Deadlift (3 x (8-12 reps) )

Rep range 8-12

04-06-2018

Kraftværk – CrossFit

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

@ 90% 1RM

Bike: 1 Mile Bike (Time)

For Time

1 Mile Assault Bike (1600m)

Metcon (No Measure)

EMOTM 10

Odd: 12 Bicep Curls

Even: 12 American KB Swings (Heavy)

03-06-2018

Kraftværk – CrossFit

Metcon (Time)

In Teams Of 2

I Go – You Go

50 Push Jerk 42,5/30kg (Rx+ 60/40kg)

50 Ring Dips

50 KB SDHP 32/24kg (Rx+ 40/28kg)

50 Front Squat 42,5/30kg (Rx+ 60/40kg)

100 Box Jumps

100 Russian Swings 32/24kg (Rx+ 40/28kg)

50 Hang Power Clean & Jerk 42,5/30kg (Rx+ 60/40kg)

200 Abmat Sit-ups

200m KB Suitcase Walk 32/24kg (Rx+ 40/28kg)

TC 40 Min

Styrke DC

Kraftværk – Styrke

Snatch (3RM)

Arbejde op til dagens 3RM. Snatch (anyhow)

Back Squat (3 x 4 @ ca. 80% 1RM)

Bench Press (Find 5RM)

Bench Press (Nu sætter vi vægt ned… 2 x ca. 15 til failure )

Romanian Deadlift (3 x (8-12 reps) )

Rep range 8-12

01-06-2018

Kraftværk – CrossFit

Push Jerk (Find 1RM)

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 CC

Kraftværk – Styrke

Clean and Jerk (3RM )

3 x (1 Clean + 1 Jerk) ➡️arbejde op til dagens maks. vægt

Back Squat (3 x 5 @ ca. 75% 1RM)

Weighted Pull-ups (3 sæt 6-10 reps )

BW = 0kg

Bent Over Row (2 sæt, 8-15 reps)

Med vægtstang – kontrolleret!

Standing Band Twists

Med elastik

30-05-2018

Kraftværk – CrossFit

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

2 Snatch grip DL

3 Hang Power Snatch

4 OH Squat
E2MOTM – 5 Rounds

Metcon (Time)

In Teams Of 2

Squat Run “Synch”

Buy Inn 40 Hang Power Snatch 50/35kg (I Go – You Go)

100m Mark + 10 Air Squat + Run Back

200m Mark + 20 Air Squat + Run Back

400m Mark + 40 Air Squat + Run Back

800m Mark + 80 Air Squat + Run Back

400m Mark + 40 Air Squat + Run Back

200m Mark + 20 Air Squat + Run Back

100m Mark + 10 Air Squat + Run Back

Buy Out 40 Hang Power Snatch 50/35kg (I Go – You Go)

TC 30

28-05-2018

Kraftværk – CrossFit

Romanian Deadlift (8-8-8-8)

20Sek Weighted Hip Extension Iso Hold Before Each Set Of DL

On Box or GHD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
TC 12 Min

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