Veckans pass, Atletboxen v 3 2021

Justeringar i schemat kan ske om passet hålls utomhus eller annars vid behov för att kunna hålla nuvarande restriktioner. Info om detta publiceras i medlemsgruppen på Facebook

18/1

Complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row

40 Double-Unders

90 m Farmer’s Carry (32/24 kg KBs)

20 Dumbbell Thrusters (25/15 kg)

10 Strict Knees to Elbows

19/1

Tabata

20/1

A.

Every 3 minute, for 15 minutes (5 sets):

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM

B.

“Helen”

Three rounds for time of:

400 Meter Run

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

21/1

A.

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):

Hang Clean + Clean @ 75-85% of 1-RM Clean

B.

Every 4 minutes, for 16 minutes (4 sets) for times of:

20/15 Calories of Assault Bike

5 Cleans @ approximately 70-75% of your 1-RM

22/1

In teams of two, complete five rounds for time of:

Run 400 Meters (partners must stay together)

20 Deadlifts (10 each – 102/70 kg)

30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

24/1

A.

One to Two Rounds of:

3 Ground to Overhead (95/65 lbs)

6 Bar-Facing Burpees

Rest 5-10 minutes, and then…

B.

“CrossFit Games Open Event 20.1”

Ten rounds for time of:

8 Ground to Overhead (43/30 kg)

10 Bar-Facing Burpees

Time cap: 15 minutes