Veckans pass Atletboxen v43 2023 (23/10-29/10)

Publicerat den 20 oktober 2023 |

Måndag 23/10

Warm-Up
Two sets of:
Assault Bike x 90 seconds
Dive-Bomber Push-Up x 10 reps

Followed by…

Two sets of:
Double Kettlebell Sumo Deadlift x 10 reps
Kettlebell Farmer’s Carry x 50ft
Dead Bugs x 30 seconds

Wod

“CrossFit Games Open Event 22.2”
Complete rounds of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Deadlift (225/155 lbs)
Bar-Facing Burpees

Tisdag 24/10

A.
Every 2 minutes, for 4 minutes (2 sets):
Jump to Split x 4 reps
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk with 2-second pause in Dip & 2-second pause in Receiving x 2 reps

*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%

C.
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
12 Toes to Bar
6 Strict Pull-Ups

Onsdag 25/10

A.
Every 3:00, for 15 minutes (5 sets) of:
Back Squat

*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 75%
*Set 3 – 4 reps @ 85%
*Set 4 – 3-4 reps @ 90%
*Set 5 – Max Reps @ 80%
(allow only one full breath cycle at the top of each rep)

B.
Three rounds for time:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)
400 Meter Run

Torsdag 26/10

Tabata

Fredag 27/10

Partner workout
For time:
150 cal bike

125 box jump

100 dumbbell hang clean + jerk 22,5/15kg

75 push up

50 box step up 22,5/15kg

25 handstand push up

50 kettlebell swing 24/16kg

75 walking lunge 24/16kg