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Veckans pass, Atletboxen v 7 2021

14 FEB 2021 12:00
  • Skapad: 14 FEB 2021 12:00

15/2

Complete as many rounds and reps as possible in 5 minutes of:

15 Box Jumps 

15 Push Presses (43/30 kg)

 

Rest 2 minutes, and when the running clock reaches 7:00…

Complete as many rounds and reps as possible in 5 minutes of:

5 Devil’s Presses (22,5/15 kg)

15 Air Squats

 

Rest 2 minutes, and when the running clock reaches 14:00…

Complete as many rounds and reps as possible in 5 minutes of:

5 Strict Pull-Ups

10 Push-Ups

 

16/2

Tabata

 

17/2

A.

Take 20 minutes to build to today’s 1-RM Clean

 

B.

“2008 CrossFit Games Finale”

For time:

30 Squat Clean to Overhead (70/47,5 kg)

 

18/2

A.

Deadlift x 15 reps @ 2011

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

 

B.

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps 

10 Push Press (52/34 kg)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

19/2

In team of two alt movements, 3 rounds each. 

500 Meter Row

20 Chest-to-Bar Pull-Ups

20/15 Calories of Assault Bike

20 Alternating Pistols

400 Meter Run

Partner A row, then partner B do pull-ups and so on until both parts have done 3 complete rounds each. 

 

21/2

A.

Every 90 seconds, for 12 minutes (8 sets):

Bench Press x 3 reps @ 21X1

Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

 

B.

Two rounds for time of:

30 Calories of Rowing

25 Toes to Bar

20 Single-Arm Dumbbell Push Press* (22,5/15 kg)

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

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"

 

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

Besöksadress:
Atletboxen, Öjavägen 2
64293 Flen

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