Tuesday 20/6/17

I did not do the 12pm class because I had a dentist appointment… :/ So I went right afterwards, did some stuff from my the welded athlete program. The box started a new cycle, back to the more crossfit based wods, focusing on lifts, weightlifting, gymnastics and regular metcons.

– back squat (3 sec down) 5×3 80kg
– high hang snatch 8×1 heavy single (last set 41kg)- I know it is not heavy but it feels like.. :O
– 12 rope climbs


Warm-up 2x
3 snatch deadlift
3 snatch high pull
3 muscle snatch
3 power snatch
3 snatch balance
3 snatch

Gymnastics 2x
Push-ups (2x max reps)
Ring Rows (2x max reps)
followed by
10 hollow rocks
10 v-ups
10 tuck ups
1min rest

Muscle Snatch (2×1)
emom 10
1 snatch pull& 1 muscle snatch
*increase weight every 2nd set

Metcon (AMRAP – Rounds and Reps)
amrap 4
14 dl 60/40
14 burpee otb
3min rest
Metcon (AMRAP – Rounds and Reps)
amrap 4
14 s2o 60/40
14 burpee otb

I was so done after the first wod… My friend, who is really strong and fast was right behind me. I finished my first round right in front of her and this kept me motivated to push even harder. The shoulder to overhead are not my strongest movement anyways, so amrap 2 was horrible, the barbell felt like 5kg heavier, I could not really cycle a lot of reps. Two weeks ago when I did a partner metcon with a friend of mine, we had to do 21 reps, using 35kg. This weight was fine to do one set unbroken and then go for 10/11 reps and 5-6. Well, at least I did it. Work on your weknesses… 😉

Monday 6/3/17

My fav day, three classes in a row, this feels like a proper trainings day…

10 ring rows
10 push ups

Metcon (No Measure)
emom 10
5 strict pull ups

emom 10
5 strict ring dips

Metcon (No Measure) in teams of 2
amrap 25:
50 burpees
100 pull ups
50 du
200 squats
50 burpees
100 push ups
50 du
20 burpees
*partner holds empty bar overhead
30cal row
*patner holds dead hang
20 wall balls
*partner holds deep squat

Metcon (Time)
*one does one round, one rests
10 burpee over bar
10 t2b
10 dl 80/55

3min rest

Metcon (Weight)
8min to work up to a heavy set of 3 front squat from the floor
*score is weight partner A + weight Partner B
I did 70kg

3min rest
Metcon (Time)
*one works one round, one rests
10 box over
5 strict hspu
5 strict pull ups
weightlifting class

5×5 snatch balance
4×3 hang snatch
1×2 40kg

snatch pull
5 40kg
5 45
5 50
2×5 55


Monday 10/10/16

Test week part 2, this week lifts and co will be tested. It makes no sense for me, I am pretty sure it did not change that much, so I will mostly work on my own stuff.

Today I did bodyweight instead of the regular class:

900m run

30 sec sit ups
30 sec rest
30 sec hollow hold
30 sec rest

30 sec superman
30 sec rest
30 sec squat jumps
30 sec rest

for time:
1600m run
20 burpees
30 hollow rocks
40 lunges
50 push ups
40 lunges
30 sit ups
20 burpees
800m run
RX 21:15

Afterwards I did the speed back squats from misfits outside
8×3 67kg

I finished the day with the weightlifting class. We worked on my “fav” movement today, the snatch and did a nice little strengths part at the end:
2x shoulder press for a givn amount of time without dropping the bar and 15 push ups (10 with bottom hold)

Friday 20/5/16

900m run
active hip joint prep
10 cossack squats
5 wall squats

Back Squat (5×5)
7min to warm up to 70%
*1:30min rest between sets

Metcon (2 Rounds for reps)
amrap 6
15 russian swings 32/24
10 burpees
no rest
RX 140 reps
amrap 6
9 ohs 40/30
18 ring rows
36 lateral jumps over bar
RX 190 reps
RX 333 (total)

Awesome Friday WOD

1x 600m
10sec du
3x 15m wheelbarrow
5 ring rows
5 plank to push ups
3 push ups

Basic Strength
Shoulder Press (3×3)
3×3 @80%
*rest 1,5-2min
I changed it a little – did less warm up reps and 5×3 38kg

Metcon (Time)
60 du
30 sit ups
6 burpee muscle ups
Metcon (Distance)
max distance run

I love and hate muscle ups in a wod because I am always scared to mess them up but they were actually fine, took a bit longer, locking my arms during the dip was the most exhausting part… I had no no rep… Wohoooo
RX 13:18 part one, about 1720 m part two… I felt quite satisfied and happy with my training and decided to do a little bit gymnastics and leave afterwards to work a bit.

1x 300m run
2x 8 hollow rocks
4 plank to push up each arm
2x 5 scapula pull ups
5 ring rows
5 push ups

Bench Press (1×3)
e2mom 12
3 bench press 30/35/40/45/50/55kg
3 plate hops (hands)

*work up to a weight that feels heavy but not slow
Bent Over Row (1×1)30 – 55kg
e2mom 12
1 2pos bent over row
3 explosive kb rows each arm 25kg
*work up to a weight that feels heavy but not slow

scapula stability + max reps push & pull (2 Rounds for reps)
4 T’s
2 Y’s
30sec rest
max reps pull ups 14/8/8
30sec rest
max reps push ups 35/22/23
1min rest

Metcon (Time)
10 swings 24/16
7 thruster 30/20
5 burpees
30sec rest RX 4:42
(10min timecap)

2×5 clean 60/65/70% of goal weight(!?) 42/45/48kg
front squat 2×8 60/65/70% 1RM

WOD and training 20/5/15

600m run
2x 15m bearcrawl
10 scapula pull ups
5 plank to push up each arm
3x 1min plank
30 sec side plank each side

Basic Strength
Shoulder Press (1×2)
take 15min to work up to a heavy set of 2 and finish with 3×10 @55%
42.5kg/3×10 30kg
Kettlebell Row (1×2)
12 – 2 each arm
*rest as needed

Metcon (AMRAP – Reps)
in teams of 2
2x for total reps
amrap 4
burpee box jumps
*one works, one holds 20/15kg plate overhead
1min rest
amrap 4
cal row
*one works, one hold dead hang
1min rest
RX 229

I did some skill training before and after:
– 6 unbroken strict HSPU
– sets of strict pull ups (around 30-35 in total)
– e1:30mom 2 deficit negative handstand push ups, kip up
– 60 ghd sit ups (sets of 20/10s)
– practiced a bit HSW and ring muscle up

WOD 22/1/15


3 min Squat routine before the 7 sets…

3min row
3min 4 wall balls 4 sdhp
1 kip & freeze with partner
3min ankle mobility
3min squat

2:30min work on handstand
2:30min row

Basic Strength
Back Squat (7×7)
*rest 2min between sets
*increase weight by 2,5 – 10kg to last week 65kg

Metcon (No Measure)
emom 14
I. 14 sdhp 24/16
II. 8 burpee box over