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Veckans pass, atletboxen v 9 2020

23 FEB 2020 12:00
  • Skapad: 23 FEB 2020 12:00



Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 20 seconds

Unbroken Kettlebell Swings x 20 reps

Rest 3 minutes


For time:

Row 1000 Meters

immediately followed by…

Three rounds of:

10 Thrusters (52/34 kg)

20 Pull-Ups

immediately followed by…

Run 400 Meters

Time Cap = 15 Minutes



Every minute, on the minute, for 30 minutes (6 sets of each):

Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 20 Goblet Squats (32/24 kg)

Minute 3 – 25 Push-Ups

Minute 4 – 15 Box Jump-Overs

Minute 5 – 30-Second Front Leaning Rest on Rings




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

Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.


For time:

15 Power Cleans (70/47,5 kg)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips







In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Rowing

18 Kettlebell Swings (24/16 kg)

immediately followed by…

Overhead Plate Hold (20/10 kg) – while next teammate completes the row and Kettlebell Swings

Rest 8 minutes, and when the running clock reaches 20:00…


In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Assault Bike

12 Single-Arm Dumbbell Push Presses (25/15 kg DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)

immediately followed by…

Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and push presses

The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.


Individuellt KM



CrossFit Games Open Event 18.1

Complete as many rounds and reps as possible in 20 minutes of:


8 Toes-to-Bar

10 Single-Arm Dumbbell Hang Clean & Jerks (25/15 kg) (5 each arm)

14/12 Calorie Row



“Invictus Challenge”

Against a 60-second running clock…

15/10 Calorie Row

Max Reps Chest to Bar Pull-Ups

Skribent: Jenny Eriksson
Epost: Adressen Gömd


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"


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

Atletboxen, Öjavägen 2
64293 Flen

Tel: [saknas] Information
E-post: fshif.styrelsen@gmai...