KRAFTVÆRK | DK

Uncategorised

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

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