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1. January, 20171. January, 2017 Erna Rut Kristjánsdóttir Uncategorized

Þökkum góðar stundir á gamla árinu og tökum á móti 2017 með brosi á vör.

Nú þegar er orðið fullt á fyrsta grunnnámskeið ársins sem hefst 09.01 en ekki örvænta því það kemur annað námskeið á eftir þessu 🙂

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Jólin í CrossFit 550
Grunnnámskeið í Febrúar

Æfing dagsins

16.05.2022

Mánudagur

Strength Emom 10 2 x Power snatch @ 70-80% of 1RM Metcon 5 rounds 6 x Hang power snatch 40/27 12 x OHS 40/27 36 x DU TC : 12 mín

17.05.2022

Þriðjudagur

Strength Every 1:30 x 7 3 x strict T2B/ leg raises 10 sek L sit hang Metcon Amrap 15 10 x T2B 15 x HSPU 200m run RX æfing Weightlifting (15 min) Front squat 5 @ 74% 3 @ 78% 3x2 @ 83% 1 @89% Metcon (8 min) 21-15-9 T2B 50ft DB DB walking lunge TC : 8 min Accessory work + midline (15 min) 3 sets of 12-17 x banded C2B 3 sets of 15 x DB curl 3 sets of 10 x DB bench press (wide elbow)

18.05.2022

Miðvikudagur

Styrkur 5 sets of 5 x Back squat @ 70-75% 1RM Metcon 21-15-9 Back squat 60/40 Box jump Burpee over bar TC : 13 min

19.05.2022

Fimmtudagur

Chipper Buy in : 800m run 100 x wall ball 100 x DB snatch 22/15 100 x sit ups Cash out : 800m run TC : 25 min Skiptið upp eins og hverjum sýnist

20.05.2022

Föstudagur

The chief 5 x Amrap 3 3 x power clean 60/40 6 x push ups 9 x ait squat Rest 1 min between RX æfing Weightlifting (15 min) Deadlift 5 @ 74% 3 @ 78% 3x2 @ 83% 1 @89% Metcon (10 min) Amrap 10 1 x squat clean 100/70 2 x Ring MU 3 x strict HSPU Accessory (15 min) 1 rep max Bench press

21.05.2022

Laugardagur

Styrkur Find a heavy complex 1 x hang cluster 2 x thruster Metcon 10 rounds 200m run 10 x Thruster 45/30 TC : 20 min

22.05.2022

Sunnudagur

Metcon Amrap 12 1-2-3-4-5-6-7-8-9….. SDHP 35/25 C2B Core finisher Emom 10 Odd : 20 sek star fish plank hægri Even : 20 sek star fish plank vinstri

23.05.2022

Mánudagur

Strength Find a heavy single Split jerk Metcon 5 rounds 14 x push jerk 50/35 9 x burpee box jump

24.05.2022

Þriðjudagur

Strength Find a heavy complex 3 x DL 2 x hang clean 1 x front squat Metcon Amrap 14 15 x Hang power clean 50/35 50 x DU 200m run RX æfing Weightlifting (15 min) Front squat 5 @ 77% 3 @ 80% 3x2 @ 86% 1 @91% Metcon (10 min) Amrap 10 7 x Thruster 60/40 4 x Bar MU 50ft handstand walk Accessory work + midline (15 min) 3 sets of 17-22 x banded pull ups 3 sets of 15 x DB bent over row 3 sets of 10 x DB barrel press

25.05.2022

Miðvikudagur

Styrkur 5 sets of 12 x bent over barbell row Metcon 21-18-15-12-9-6-3 Thruster 45/30 Pull ups TC : 15 min

26.05.2022

Fimmtudagur

50 x KB swing 24/16 400m run 50 x Goblet squat 24/16 400m run 50 x KB push press 24/16 400m run 50 x KB OH lunge 24/16 400m run TC : 26 min

27.05.2022

Föstudagur

The Seven 7 rounds 7 x HSPU 7 x Thruster 60/40 7 x K2E 7 x Deadlift 110/80 7 x burpee 7 x KB swing 32/24 7 x pull ups TC : 30 mín RX æfing Weightlifting (15 min) Deadlift 5 @ 77% 3 @ 80% 3x2 @ 86% 1 @91% Oly (10 min) Every 1:30 x 7 1 x power snatch 1 x hang power snatch 1 x ohs @60-70% Metcon (16 min) 5 rounds 400m run 30 x wall ball TC : 16 min

28.05.2022

Laugardagur

Styrkur 5 sets of 5 x Deadlift @70% Metcon Amrap 18 18 x DB snatch 22/15 18 x Single DB box step ups 22/15 9 x single DB devil pess 22/15

29.05.2022

Sunnudagur

Metcon 5 rounds 3 x rope climb 12 x power snatch 45/30 Cash out : 36 x bar facing burpee TC : 15 min Core finisher For time 80 x tuck ups

30.05.2022

Mánudagur

Running interval Emom 10 50m sprettur Metcon Amrap 12 5-10-15-20-25…. Push ups air squat 100m hlaup

31.05.2022

Þriðjudagur

Strength Clean ladder Until failure do on the minute 1 x clean & jerk Start @ 60% off 1RM and add 5/3kg every minute TC : 10 min Metcon “The standard” 30 x clean og jerk 60/40 30 x ring MU 30 x Snatch TC : 15 min RX = 60/40 og Ring MU SC1 = 50/35 og Bar MU (með eða án teygju) SC2 = 45/30 og Toes to rings eða T2B RX æfing Weightlifting (15 min) 1 rep max Front squat Metcon (12 min) 15-12-9-6-3 Front squat 60/40 Burpee over bar TC : 12 min Oly (10 min) Every 1:30 x 7 1 x power Clean 1 x hang power clean 1 x push jerk

01.06.2022

Miðvikudagur

Chipper 800m run 60 x wall ball 60 x kb swing 20/14kg 600m run 40 x wall ball 40 x kb swing 20/14kg 400m run 20 x wall ball 20 x kb swing 20/14kg 200m run TC : 24 min

02.06.2022

Fimmtudagur

Skill (10 min) 10 min to practice Handstandwalk Metcon 5 rounds 15 x Deadlift 90/63 50ft handstandwalk TC : 9 min SC1= 10 x HSPU SC2 = 20 x push ups

03.06.2022

Föstudagur

Fight gone bad 3 rounds 1 min wall ball 1 min SDHP 35/25 1 min box jump 1 min push press 35/25 1 min cal row 1 min rest RX æfing Weightlifting (15 min) 1 rep max Deadlift Oly (10 min) Every 1:30 x 7 1 x power snatch 1 x hang squat snatch 1 x ohs Metcon (13 min) Amrap 13 9 x OHS 50/35 9 x HSPU 9 x T2B

04.06.2022

Laugardagur

Styrkur Find a heavy single Power clean Metcon Buy in 3000m Run 3 rounds 10 x power clean 60/40 10 x bar facing burpee TC : 25 min

05.06.2022

Sunnudagur

Metcon 10 rounds 1 x rope climb 5 x T2B 10 x double KB DL 32/24 TC : 15 min Core finisher Emom 10 Odd : 40 sek plank Even : 40 sek reverse plank

Skráning í grunnnámskeið 22. sept.




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