Veckans pass Atletboxen v7 2023 (13/2-19/2)

V7 13/2-19/2
Måndag:
Strength:
E3M x 4
Backsquat
12-12-10-10
Wod:
2:00 on, 2:00 off x5:
15 Thruster 42,5/30
12 Bar facing burpee
Max cal assaultbike
Tisdag:
Lift:
0-10:00
1 Powersnatch
1 Squat snatch
10:00-16:00:
EMOM x 6 80-85% of above
Wod:
3RFT:
21 T2B
15 Hang power snatch 50/35kg
9 str HSPU
Onsdag:
Teknik
Every 2:00 x 5:
Strikt press
6-6-6-5-4 @78%-85%
Wod:
8 Rounds:
12/9 cal row
8 t2b
4 push jerk 60/45kg
Torsdag:
Tabata
Fredag:
Partner wod:
For time
800m run as a pair
8 rounds (relay):
6 Clean + jerk 60/40kg
12 Burpee over bar

8x 250m row (4 each)

8 rounds (relay):
12 Over head squat 40/30kg
12 Chest to bar pull up

800m run as a pair.
Lördag:
Open 23.1 samt ev bonus. (Coachens val)

Complete as many reps as possible in 14 minutes of:
RX:
60-calorie row
50 toes-to-bars
40 wall-ball shots 6/9kg
30 cleans 43/61kg
20 muscle-ups
Scale:
60-calorie row
50 hanging knee raises
40 wall-ball shots 4/6kg
30 cleans 29/43kg
20 chin-over-bar pull-ups
Foundations:
60 strokes on the rower
50 sit-ups
40 wall-ball shots 3/4kg
30 cleans 15/20kg
20 push-ups