Veckans pass Atletboxen V19 (5/5-11/5) 2025

Publicerat den 4 maj 2025 |

Måndag 5/5

A.
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

B.
For time:
10 Power Cleans (65/45kg)
20 Pull-Ups
30 Wall Ball Shots
400 Meter Run
30 Wall Ball Shots
20 Pull-Ups
10 Power Cleans

Tisdag 6/5

CrossFit Games Open Workout 17.1”
Amrap 30 minutes
10 Dumbbell Snatches (22,5/15Kg)
15 Burpee Box Jump-Overs
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

Onsdag 7/5

TABATA

Torsdag 8/5

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Five rounds for time of:
40 Double-Unders
20 Wall Ball Shots
10 Chest-to-Bar Pull-Ups

Fredag 9/5

Partner workout:
For time:
100 thruster 30/20kg
100 cal bike
80 front rack lunge 30/20kg
80 HR push up
60 cal bike
60 power snatch 30/20kg

8 rounds (relay)
5 hspu
10 burpee box jump over
15 KB swing 24/16kg

Lördag 10/5

1000 m run

40 m dumbell lounge

1000 m row or skierg

50 wallballs (6/4 kg )

1000 m run

200 m farmers carry 2• 24/16 kg

1000 m row or skierg