Veckans pass Atletboxen V 44 2023 (30/10-5/11)

Måndag 3o/1o

Warm-Up 
One set of:
Run x 400m

Followed by…

Two sets of:
Box Step-Up x 10 reps
Kip Swing x 10 reps

Followed by…

Two sets of:
Box Jump x 5 reps
Alternating Single-Leg V-Up x 10 reps

Then…

Every 12 minutes, for 36 minutes (3 sets) for times:
400 Meter Run
30 Single-Arm Kettlebell Snatches (24/16 kg; 15 reps each side)
20 Box Jump-Overs (24″/20″)
10 Bar Muscle-Ups
400 Meter Run

Athletes should get at least two minutes of rest, so please adjust the distances or number or repetitions accordingly if you’re unable to perform the first set as prescribed in less than 10 minutes.

Tisdag 31/10

Tabata

Onsdag 1/11  

Warm-Up 
Three sets of:
2 Minute Machine Warm Up
10-15 Dumbbell Hammer Curl + Overhead Press
30 Second Hang from Pull-Up Bar
50 Foot Walking Lunge
30 Second Squat Hold

Then…

Three sets for max calories/reps of:
60 seconds of Assault Bike
Rest 15 seconds
60 seconds of Push Press (115/75 lbs)
Rest 15 seconds
60 seconds of Alternating Pistols
Rest 15 seconds
60 seconds of Strict Pull-Ups
Rest 15 seconds
60 seconds of Dumbbell Box Step-Overs (35/25 lb )
Rest 60 seconds

Torsdag 2/11  

A.
Take 20-24 minutes to build to today’s 1-RM Clean

B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (155/105 lbs)

Fredag 3/11  

In team of two

2 rounds (share reps)
200m run as a pair
45 thruster 40/30kg
45 burpee
200m run as a pair
40 chest to bar pull up/ pull up
40 HR push up
200m run as a pair
35 push press 40/35kg
35 wallballs 9/6kg

Söndag 4/11   

Coachens val