Veckans pass Atletboxen v9 2023 (27/2-5/3)
V9 27/2-5/3
Måndag:
Wod:
In a 20 min window
1mile run
AMRAP:
10 DB snatch 22,5/15
20 Walking lounge
10 Burpee
Rest 5 min
In a 20 min window:
2000m row
AMRAP:
8 T2b
10 DB Clean ´n Jerk
12 Wall ball 9/6kg
Tisdag:
Gymnastics:
4 sets of:
8-12 Ring row
8-12 Pike push up
12-16 Plank row 2×22,5/15kg
Wod:
18-15-12-9-6-3:
T2b
Push Jerk @50-55% of max
After each round, Complete 30 DU/Penguin Jump
Onsdag:
Lift:
0-10:00
Build to a heavy set of:
1 Power snatch
1 Hang power snatch
10:00-16:00
EMOM 6 @ 80-85% of abowe
Wod:
EMOM 10:
25 DU
7 DB thruster 2×22,5/15kg
Torsdag:
Tabata
Fredag:
Partner wod:
10 Rounds (relay):
250/200m Row
10 DL 80/50
8 Rounds (relay):
15 T2b/kneraises/benlyft
15 Front Squat42/30
6 Rounds (relay):
15 SDHP 32/24kg
15 HSPU/Pushpress
Söndag:
Open 23.3
RX
Starting with a 6-minute time cap, complete as many reps as possible of:5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
Scale
Starting with a 6-minute time cap, complete as many reps as possible of:5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
♀ 45 lb, 65 lb, 75 lb, 85 lb
♂ 65 lb, 95 lb, 115 lb, 135 lb
Foundations
For time:
5 bear crawls
50 jumping jacks
15 snatches
5 bear crawls
55 jumping jacks
12 snatches
5 bear crawls
60 jumping jacks
9 snatches
5 bear crawls
65 jumping jacks
6 snatches
♀35 lb*
♂45 lb*
Time cap: 12 minutes
15 kg (35 lb), 20 kg (45 lb), 25 kg (55 lb), 29 kg
(65 lb), 34 kg (75 lb), 38 kg (85 lb), 43 kg (95 lb), 52 kg (115
lb), 56 kg (125 lb), 61 kg (135 lb), 70 kg (155 lb), 83 kg (185
lb), and 102 kg (225 lb).