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Veckans pass, Atletboxen v. 20

12 MAJ 2019 12:00
  • Skapad: 12 MAJ 2019 12:00

V 20

13 maj

A

Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 1 rep

Build over the course of the 12 sets to today’s heavy.

B

“2008 CrossFit Games Finale”

For time:

30 Squat Clean & Jerks (70/47,5 kg)

 

14 maj

A

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: Alternating Pistols x 16-20 reps

(if you’re proficient, add weight with a kettlebell)

B

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (24/16 kg)

Minute 3 – 15 Box Jump-Overs (24″/20″)

Minute 4 – 30-Second Front Leaning Rest on Rings

 

15 maj

A

Five sets of:

Push Press x 4-5 reps

Rest 2 minutes

Build to today’s heavy 4-5 reps.

B

Complete as many rounds and reps as possible in 12 minutes of:

15 Burpees

12 Push Press (52/34 kg)

9 Strict Pull-Ups

 

16 maj

Tabata

 

17 maj

A

In teams of two, complete as many rounds as possible in 15 minutes of:

3 Power Cleans (61/43 kg)

6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B

In teams of two, complete as many rounds as possible in 15 minutes of:

10 Push Presses (61/43 kg)

20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time.  

 

19 maj

A

Every 3 minutes, for 18 minutes (6 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 4-5 reps @ 80%

*Set 6 – 5-6 reps @ 75%

B

Four rounds for time of:

400 Meter Run

12 Alternating Single-Arm Dumbbell Snatches (25/15 kg)

12 Toes to Bar

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:
BG: 5056-4574 eller
Swish: 123 571 49 85

Märk alltid betalningen

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Felicia Rydstedt, Skebokvarn Björkhem
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