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29. August, 2019 Erna Rut Kristjánsdóttir Uncategorized

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Sumarið í CrossFit 550

Æfing dagsins

11.09.2019

Miðvikudagur

3 umferðir Mr. strict pull ups (5) 2 x fleiri kipping EMOM 5 1.10 x G.T.O.H 50/35 kg 2. 8 x G.T.O.H 60/40 kg 3. 6 x G.T.O.H 70/45 kg 4. 4 x G.T.O.H 75/50 kg 5. 2 x G.T.O.H 80/60 kg

12.09.2019

Fimmtudagur

You go I go 12 umferðir 3 x wall climb 5 x Deadlift 90/60 kg 7 x Pistol 9 x Box jump 60/45 cm 5 sync, Burpees í hverri upphaf umferðar TC:27 mín

13.09.2019

Föstudagur

4x12 FR-Revers lunges 3 umferðir 6 x DB-Press 22,5/15 kg 6 x DB-Squat 22,5/15 kg 1 mín pása 3 umferðir 9 x DB-Push Press 22,5/15 kg 9 x DB-Squat 22,5/15 kg 1 mín pása 3 umferðir 12 x DB-Push Jerk 22,5/15 kg 12 x DB-Squat 22;5/15 kg

14.09.2019

Laugardagur

EMOM 20 1. MR-DB-Floor press H 2. MR-DB-Row H 3. MR-DB-Floor press V 4. MR-DB-Row AMRAP 15 30 x Du 10 x DB-Burpees-Deadlift 22,5/15 kg

15.09.2019

Sunnudagur

4 x Midline Planki 1 mín 6 x strict T2B Pay the man 800m hlaup 5 x squat clean 84/57 kg 15 x pull ups 4 x squat clean 84/57 kg 12 x pull ups 3 x squat clean 84/57 kg 9 x pull ups 2 x squat clean 84/57 kg 6 x pull ups

16.09.2019

Mánudagur

21-15-9 Kb- Swing 32/24kg box jump 60/45cm H.S.P.U 75 DU eftir hverja umferð.

17.09.2019

Þriðjudagur

ParaWod Buy in a) MR cal AAB b) MR wall ball 9/6kg x2 For time 30x KB Clean&Jerk 60x burpee á plötu 40x KB Snatch 80x Sit ups með lóð 15/10kg 50x KB Box step up 60/45cm 100x KB squat Tvær bjöllur í öllum æfingunum. RX 24/16kg Sc1 20/14kg Sc2 16/12 Sc3 14/10

18.09.2019

Miðvikudagur

5 umferðir af: 4x power snatch50/35kg 6x T2B 8x FR. reverse lunges 50/35kg 10x Push ups

19.09.2019

Fimmtudagur

Styrkur 5x3 Front squat Go heavy ---- Amrap 15 12 cal AAB 12 Thruster 45/30kg

20.09.2019

Föstudagur

10 umferðir af: 3 Bar MU 3 Power clean 90/65kg 30 DU TC: 24mín

21.09.2019

Laugardagur

From the Top 3 Wall Climb 6 OHS 50/35kg 9 Floor wipers 50/35 12 DB snatch 22,5/15kg 15 Box jump 60/45 18 DB OH lunges 22,5/15 21 push press 50/35kg

22.09.2019

Sunnudagur

For time: 50x Wall ball 9/6kg 50x K2E 50x mb chrunches 9/6kg 50x push ups 50x DB Front squat 22,5/15kg 50x Burpees 5x devil press fyrir hverja æfingu 22,5/15kg

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