Måndagsklubben http://crossfitfalun.se Det behöver inte vara roligt för att det ska vara roligt Sun, 20 May 2012 10:00:20 +0000 en hourly 1 http://wordpress.org/?v=3.0.5 Måndag 2012-05-21 http://crossfitfalun.se/mandag-2012-05-21/ http://crossfitfalun.se/mandag-2012-05-21/#comments Sun, 20 May 2012 10:00:20 +0000 Marcus Herou http://crossfitfalun.se/mandag-2012-05-21/ CP
Snatch – 85% x 1 x 3set; 50% x 1 x 5set OTM

HPC 85% x 1 x 3set

DB snatch 85% 2/2 x 3set

Hang Clean Pull – 90% x 2, 95% x 2, 100% x 2

MAP
6 min 2 MU + 8 WB + 8 TTB

]]> http://crossfitfalun.se/mandag-2012-05-21/feed/ 0 Lördag 2012-05-19 http://crossfitfalun.se/lordag-2012-05-19/ http://crossfitfalun.se/lordag-2012-05-19/#comments Fri, 18 May 2012 10:00:50 +0000 Marcus Herou http://crossfitfalun.se/lordag-2012-05-19/ MAP

5min [ 6 hpc 60/43kg + 4BBJO 60/50cm + 3 MU ]

Vila 5min

4min [ 4/4 pistols + 8 pullups ]

vila 5min

3 x [ 1min ttb, 1min vila ]

]]> http://crossfitfalun.se/lordag-2012-05-19/feed/ 3 Fredag 2012-05-18 http://crossfitfalun.se/fredag-2012-05-18/ http://crossfitfalun.se/fredag-2012-05-18/#comments Wed, 16 May 2012 22:00:19 +0000 Marcus Herou http://crossfitfalun.se/fredag-2012-05-18/ CPc
Snatch Ladder

Skill
DB Snatch practice

Lactic
Regionals 2012 Event 1

]]> http://crossfitfalun.se/fredag-2012-05-18/feed/ 5 Onsdag 2012-05-16 http://crossfitfalun.se/onsdag-2012-05-16/ http://crossfitfalun.se/onsdag-2012-05-16/#comments Tue, 15 May 2012 10:00:29 +0000 Marcus Herou http://crossfitfalun.se/onsdag-2012-05-16/ CP
HPC 1RM sen 5 x OTM 2 x HPC 90%

eller

Snatch Heavy Double sen 90%; 2x3set

Skill
MU/ DB snatch practice

Lactic
21-15-9 [ Back Squat 60kg/43kg + Pullups + HSPU ]

Midline
3 x [ 1min ttb, 1min vila ]

]]> http://crossfitfalun.se/onsdag-2012-05-16/feed/ 6 Tisdag 2012-05-15 http://crossfitfalun.se/tisdag-2012-05-15/ http://crossfitfalun.se/tisdag-2012-05-15/#comments Mon, 14 May 2012 11:00:54 +0000 Marcus Herou http://crossfitfalun.se/?p=7999 MAP

90-95%

  • 15 x row/run 30s/30s, vila 3min mellan varv 5-6, 10-11
]]> http://crossfitfalun.se/tisdag-2012-05-15/feed/ 2 Måndag 2012-05-14 http://crossfitfalun.se/mandag-2012-05-14/ http://crossfitfalun.se/mandag-2012-05-14/#comments Sat, 12 May 2012 22:00:01 +0000 Marcus Herou http://crossfitfalun.se/?p=7997 CP

  • Snatch 1RM

Skill

MU / DB Snatch practice

Lactic
For time:

  • 25 BS 60kg/43kg + 20 PU + 15 STO 60/43kg
  • 25 FS 40kg/30kg + 20 PU + 15 STO 40kg/30kg
  • 25 OHS 30kg/20kg + 20 PU + 15 STO 30kg/20kg

Midline

  • amrap strikta (dead hang) k2e, vila 5min
  • amrap ttb
]]> http://crossfitfalun.se/mandag-2012-05-14/feed/ 5 Lördag 2012-05-12 http://crossfitfalun.se/lordag-2012-05-12/ http://crossfitfalun.se/lordag-2012-05-12/#comments Fri, 11 May 2012 23:00:43 +0000 Marcus Herou http://crossfitfalun.se/?p=7895 CPc/Lactic/Stamina individual

For time: 2k row + 50 pistols + 15 HPC 102,5/60kg, vila 15min

CPc/Lactic/Stamina team

1k row + 25 pistols + 15 HPC 102,5/60kg, vila 15min

MAP

80-85%

4min [ 6 FS 40kg/30kg + 6 TTB ]

Rest 2min

4min [ 3/3 frontrackade lunges 40/30kg + 6 V-Ups ]

]]> http://crossfitfalun.se/lordag-2012-05-12/feed/ 7 Fredag 2012-05-11 http://crossfitfalun.se/fredag-2012-05-11/ http://crossfitfalun.se/fredag-2012-05-11/#comments Thu, 10 May 2012 11:00:55 +0000 Marcus Herou http://crossfitfalun.se/?p=7890 CP individual

Först 5 x OTM Snatch 70% sen:

OTM Snatch ladder med start på 70kg/35kg, ökning med 5kg. Varje runda i stegen startar med 20 DU, vila 15min

CP Team

Först 5 x OTM Snatch 70% sen:

OTM Snatch ladder med start på 70kg/35kg, ökning med 5kg

Skill

MU / One arm db snatch practice

Lactic individual

100%

For time

  • 200m run/row
  • 21-15-9 av: [ PU + STO 40kg/30kg + BJ Regional Standard 60/50cm ]
  • 200m run/row

Vila tillräckligt sedan

Death by HSPU

Lactic Team

Event 1:

20 Partner deadlifts (455 lbs)
20 Handstand push-ups
20 Partner deadlifts (315 lbs)
20 Handstand push-ups
20 Handstand push-ups
20 Partner deadlifts (455 lbs)
20 Handstand push-ups
20 Partner deadlifts (315 lbs)Del av Event 4:

Sedan logistikträning på E4 + E6 (dont overdo it. squats kommer imorgon)

]]> http://crossfitfalun.se/fredag-2012-05-11/feed/ 8 Onsdag 2012-05-09 http://crossfitfalun.se/onsdag-2012-05-09/ http://crossfitfalun.se/onsdag-2012-05-09/#comments Tue, 08 May 2012 23:00:04 +0000 Marcus Herou http://crossfitfalun.se/?p=7888 CP

  • Hang Power Clean 1RM eller Snatch heavy double, vila 10min

CPc

  • 5 x OTM 2 Snatch 80%, vila 10min

Skill

  • Dumbbell snatch eller MU practice 10min

Lactic

100%

  • 50 BS 60kg/43kg + 40 PU + 30 STO 60/43kg, vila 15min

MAP

80-85%

  • 5min [ 4 Burpee Box Jump Over 60/50cm + 8 TTB ]
]]> http://crossfitfalun.se/onsdag-2012-05-09/feed/ 6 Tisdag 2012-05-08 http://crossfitfalun.se/tisdag-2012-05-08/ http://crossfitfalun.se/tisdag-2012-05-08/#comments Mon, 07 May 2012 23:00:53 +0000 Marcus Herou http://crossfitfalun.se/?p=7912 2 x [ Row/Run 2k @ low aerobic effort, rest 10 min]

]]> http://crossfitfalun.se/tisdag-2012-05-08/feed/ 0