Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
CFPORVOO WOD 24.6.2019 Workout
3 rounds
50 Dus
9 deadlifts
6 hang power cleans
3 jerks
men 70kg/ women 50kg -
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Hang power clean into power jerk Workout
Hang power clean into power jerk
6x2x1+1 @ 60%
5s. pause at the receiving position
Go every 60s. -
Outside workout Workout
Working in pairs 25 Min AMRAP;
Beach (run to monument on the hill)
300m run together
20 KB swing 24/16kg
20 goblet squats
20 push ups -
15 min AMRAP with partner Workout
Working alternating times
2x10-15 calories of rowing or assault bike
2x8-12 power snatches @25/35kg or DB snathes alt hands 10/15kg -
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Crossfit Total II Workout
Sum The Best Of Each Lift
Clean
Bench Press
Overhead Squat3 attempts at each lift
Weight must increase after each lift
A failed rep counts as an attempt -
WOD 24.5 Workout
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WOD 21.5 Workout
5 sets of:
3-5 strict pull up (scale up to C2B)
3-5 HSPU (scale up to strict or deficit)
10 heavy russian swing
10 DB/KB push press
rest 1:30 -
Clean Pull 5x3 @75-80% Strength
WEIGHTLIFTING
Clean Pull 5x3 @75-80% of 1RM Clean.
Keep the loading relatively light and concentrate to get speed to second pull. Use straps if needed and rest as needed between sets. Try to add 5-10% compared to last week.