Veckans pass, Atletboxen v 7 2021
15/2
Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps
15 Push Presses (43/30 kg)
Rest 2 minutes, and when the running clock reaches 7:00…
Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses (22,5/15 kg)
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Push-Ups
16/2
Tabata
17/2
A.
Take 20 minutes to build to today’s 1-RM Clean
B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (70/47,5 kg)
18/2
A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps
10 Push Press (52/34 kg)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
19/2
In team of two alt movements, 3 rounds each.
500 Meter Row
20 Chest-to-Bar Pull-Ups
20/15 Calories of Assault Bike
20 Alternating Pistols
400 Meter Run
Partner A row, then partner B do pull-ups and so on until both parts have done 3 complete rounds each.
21/2
A.
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1
Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
B.
Two rounds for time of:
30 Calories of Rowing
25 Toes to Bar
20 Single-Arm Dumbbell Push Press* (22,5/15 kg)
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.