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Veckans pass, Atletboxen v 45 2020

01 NOV 2020 12:00
  • Skapad: 01 NOV 2020 12:00

2/11

A.

Every 2 minutes, for 16 minutes (8 sets) of:

Split Jerk x 1 rep

Start at 70% and build to today’s heavy single.

 

B.

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

30 Double-Unders

10 Burpees Over the Barbell (lateral)

10 Push Presses (52/43 kg)

 

3/11

Tabata

 

4/11

A.

Take 20 minutes to build to today’s 1-RM Front Squat

B.

Three rounds for time of:

Run 400 Meters

8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 75-80% of your 1-RM Front Squat.)

 

5/11

A.

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: L-Sit x 45-60 seconds (accumulated)

 

B.

For time:

50 Calories of Rowing

40 Toes to Bar

30 Strict Handstand Push-Ups

20 Dumbbell Thrusters (22,5/15 kg)

10 Bar Muscle-Ups



6/11

Complete the following congo-line style in teams of three, with each partner completing the following:

A.

For time:

Row 1000 Meters

50 Thrusters (20/15 kg)

30 Pull-Ups

 

Immediately followed by…

 

B.

For time:

Row 1000 Meters

25 Thrusters (43/30 kg)

15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

 

8/11

“CrossFit Games Open Event 20.5″

For time, partitioned any way:

40 Muscle-Ups

80 Calorie Row

120 Wall Ball Shots (9/6 kg)

Time Cap: 20 minutes

 

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:

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

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

 

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