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Veckans pass, AtletBoxen, v.51, 2018

16 DEC 2018 12:00
Glöm inte att boka in er!
  • Skapad: 16 DEC 2018 12:00

17 December

A.

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

Power Clean x 1.1.1

(rest 10 seconds between singles)

B.

For time:

1000 Meter Row

50 Kettlebell Swings

(Note time and weight of kettlebell used.)

 

18 december

A.

Four sets of:

Single Arm Overhead Press x 8-10 reps each arm

Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:

10 Push Presses (42,5/30kg)

10 Alternating Overhead Reverse Lunges (42,5/30kg)

10 Burpees Over the Barbell

C.

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)

 

19 december

Every 5 minutes, for 35 minutes (7 sets) for times:

Row 500 Meters

8 Strict Pull-Ups

12 Toes to Bar

16 Push-Ups

Please note times for each of the seven sets.

 

20 december

A.

Every 4 minutes, for 20 minutes (5 sets):

4 Power Cleans

immediately followed by…

12 Front-Racked Alternating Reverse Lunges

Build over the course of the 5 sets to the heaviest complex you can handle.

B.

“Elizabeth”

Complete rounds of 21, 15 and 9 reps for time of:

60/42,5kg Cleans (Power Clean is OK)

Ring Dips

Times to beat from 2012 CrossFit Games (the 13th event): Rich Froning – 2:33, Deborah Cordner Carson – 3:35

 

21 december TomteTabata

 

22 december

In teams of four, complete three rounds each of:

Row 500 Meters

30 Thrusters 42,5/30kg)

20 Burpees

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

 

23 december

12 days of christmas

 

 

Skribent: Felicia Eklund
Epost: Adressen Gömd

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