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Veckan pass, Atletboxen v 10 2021

07 MAR 2021 12:00
  • Skapad: 07 MAR 2021 12:00

8/3

Every minute, on the minute, for 30 minutes (6 sets of each):

Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 20 Wall Ball Shots (9/6 kg)

Minute 3 – 25 Push-Ups

Minute 4 – 15 Box Jump-Overs

Minute 5 – 30-Second Front Leaning Rest on Rings

9/3

Tabata

10/3

A.

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Snatch from Mid-Patella

(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.

“CrossFit Games Open Workout 19.3”

For time:

60 m Dumbbell Overhead Walking Lunge (22,5/15 kg DB)

50 Dumbbell Box Step-Ups 

50 Strict Handstand Push-Ups

60 m Handstand Walk

Time Cap = 10:00

Both the lunges and handstand walk must be broken into 7,5 m intervals, with 1,5 m segments. You may not walk more than 7,5 m in one direction without turning and walking back.

11/3

A.

Four sets of:

Pause Front Squat @ 24X1 + 2 Front Squats

Rest 2 minutes

 

B.

For time:

3 Hang Squat Cleans (61/43 kg)

6 Chest-to-Bar Pull-Ups

6 Hang Squat Cleans

12 Chest-to-Bar Pull-Ups

9 Hang Squat Cleans

18 Chest-to-Bar Pull-Ups

12 Hang Squat Cleans

24 Chest-to-Bar Pull-Ups



12/3

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

14 Calories of Rowing

7 Thrusters (70/47,5 kg)

7 Strict Pull-Ups

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

14 Calories of Rowing

14 Toes to Bar

14/3

Open

Skribent: Jenny Eriksson
E-post: Adressen Gömd

Betalningsuppgifter:

BG: 5056-4574 eller
Swish: 123 571 49 85

Märk alltid betalningen

Flen Sport & Hälsa IF är en ideell förening med visionen "En plats för alla"

 

Postadress:
Flen Sport & Hälsa IF
Jenni Östling, Prins Wilhelms väg 43
64231 Flen

Besöksadress:
Atletboxen, Öjavägen 2
64293 Flen

Kontakt:
Tel: [saknas] Information
E-post: fshif.styrelsen@gmai...

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