Veckans pass Atletboxen V7 (12/2-18/2) 2024

Måndag 12/2.

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B.
“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead (95/65 lbs)
10 Bar-Facing Burpees

Time cap: 15 minutes

Tisdag  13/2.
Tabata

Onsdag  14/2.

Every 2 minutes, for 40 minutes (5 sets) for max calories:
Station 1 – 90 seconds of Assault Bike (for calories)
Station 2 – 20 Kettlebell Walking Lunges (32/24 kg)
Station 3 – 90 seconds of Rowing (for calories)
Station 4 – 30 Push-Ups

Torsdag. 15/2.

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch + Overhead Squat

Build over the course of the 10 sets to today’s heavy.

B.
Five rounds for time of:
6 Overhead Squats
12 Pull-Ups
30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.

Fredag 16/2.         
For time (with a partner)

2000 m row

100 push-ups
(Partner holds Hollow Hold)

100 Wall Balls   9/6kg
(Partner holds Plank)

100 Box Jumps
(Partner holds bottom of Squat)

100 Lunges 24/16kg
(Partner hang hold in rig)

100 cal Ass bike

Söndag 18/2.   
Coachens val