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Veckans pass, Atletboxen v 40 2020

27 SEP 2020 12:00
  • Skapad: 27 SEP 2020 12:00

28/9

Every 8 minutes, for 32 minutes (4 sets) of:

500 Meter Row

3 Snatches @ 70-75% of 1-RM Snatch

400 Meter Run

3 Snatches @ 70-75% of 1-RM Snatch

 

29/9

Tabata

 

30/9

A.

Five sets of:

Barbell Hip Thrusts x 5 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 60 seconds

Band-Resisted Face Pulls x 15 reps @ 21X1

Rest 60 seconds

 

B.

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (22,5/15 kg)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

 

1/10

A.

Every 2 minutes, for 20 minutes (10 sets) of:

Bench Press x 2 reps @ 20X0

Suggested loading per set (by % of 1-RM): 65, 70, 75, 80, 83, 86, 88, 90, 92, 92+

 

B.

Three rounds for time:

21 Kettlebell (or Dumbbell) Push Press (16/12 kg)

15 Toes to Bar

9 Strict Handstand Push-Ups

 

2/10

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.

 

4/10

“Crossfit Games Open Workout 19.1”

Complete as many rounds and reps as possible in 15 minutes of:

19 Wall Ball Shots (9/6 kg′)

19 Calorie Row

 

Skribent: Jenny Eriksson
Epost: 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

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