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Veckans pass, Atletboxen v 44 2020

25 OKT 2020 12:00
  • Skapad: 25 OKT 2020 12:00

26/10

A.

Five sets of:

Front Squat x 2 reps @ 90-92.5%

Rest 2-3 minutes

 

B.

For max calories/reps:

3 Minutes of Assault Bike

Rest 60 seconds

3 Minutes of Wall Ball Shots (9/6 kg)

Rest 60 seconds

3 Minutes of Rowing

Rest 60 seconds

3 Minutes of Double-Unders

 

27/10

Tabata

 

28/10

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

 

400 Meter Run

12 Strict Handstand Push-Ups

20/15 Calories of Assault Bike

20 Alternating Pistols

 

29/10

A.

Five sets of:

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Rest 2 minutes between sets

 

B.

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:

250 Meter Row

10 Chest-to-Bar Pull-Ups

5 Overhead Squats*

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

 

30/10

In teams of two, alternating each movement, complete ten rounds for time of:

400 Meter Run

30 Wall Ball Shots (9/6 kg)

20 Dumbbell Box Step-Overs (22,5/15 kg)

(Partner A runs 400 meters; Partner B performs 30 Wall Ball Shots; Partner A performs 20 Dumbbell Box Step-Overs; Partner B runs 400 meters; etc…)

 

1/11

“CrossFit Games Open Event 20.4″

For time:

30 Box Jumps 

15 Clean & Jerks (43/30 kg)

30 Box Jumps 

15 Clean & Jerks (61/38 kg)

30 Box Jumps 

10 Clean & Jerks (84/52 kg)

30 Single-Leg Squats

10 Clean & Jerks (102/65 kg)

30 Single-Leg Squats

5 Clean & Jerks (125/80 kg)

30 Single-Leg Squats

5 Clean & Jerks (142/93 kg)

Time cap: 20 minutes

 

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"

 

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64231 Flen

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