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Veckans pass, Atletboxen v 11 2022

13 MAR 2022 10:34
  • Skapad: 13 MAR 2022 10:34

14/3

Every 3 minutes, for 30 minutes (10 sets) for max load successfully lifted:

500 Meter Row

3 Snatches

15/3
TABATA

16/3

A.

Three sets of:

Tempo Bench Press x 5 reps @ 21X1

Rest 45 seconds

Stationary Dips x 10-12 reps @ 2111

Rest 45 seconds

Band-Resisted Face Pulls x 8-10 reps @ 2111

Rest 45 seconds

L-Sit x 45-60 seconds (accumulated)

Rest 45 seconds

B.

Five rounds for time of:

40 Double-Unders

10 Dumbbell Hang Cleans (50/35 lb DBs)

10 Dumbbell Push Presses (50/35 lb DBs)

17/3

A.

Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101+%



B.

CrossFit Games Open Event 11.6, 12.5 & 18.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thrusters (100/65 lbs)

3 Chest-to-Bar Pull-Ups

6 Thrusters

6 Chest-to-Bar Pull-Ups

9 Thrusters

9 Chest-to-Bar Pull-Ups

12 Thrusters

12 Chest-to-Bar Pull-Ups

15 Thrusters

15 Chest-to-Bar Pull-Ups

18 Thrusters

18 Chest-to-Bar Pull-Ups

21 Thrusters

21 Chest-to-Bar Pull-Ups

18/3

Team workout

”FRANTASY LAND”

In teams of 2 (split anyhow):

42-30-18

Thrusters 42,5/30 kg

Pullups

30-24-18

Thrusters 50/35 kg

Chest to bar

18-12-6

Thrusters 60/40 kg

Bar muscle ups

Timecap: 40 min

20/3

Team workout 

400m Row

3 RFT, 30 DL, 25 HPC, 20 STOH 60/40kg

400m Row 

2 RFT, 30 DL, 25 HPC, 20 STOH 60/40kg

400m Row

1 RFT, 30 DL, 25 HPC, 20 STOH 60/40kg

5 min rest 

120 Thruster 40/30kg

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"

 

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Jenni Östling, Prins Wilhelms väg 43
64231 Flen

Besöksadress:
Atletboxen, Öjavägen 2
64293 Flen

Kontakt:
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E-post: fshif.styrelsen@gmai...

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