Kategori: Okategoriserade

V 20 13 maj A Every 2 minutes, for 24 minutes (12 sets): Clean & Jerk x 1 rep Build over the course of the 12 sets to today’s heavy. B “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (70/47,5 kg) 14 maj A Every 2 minutes, for 18 minutes (3 sets […]

V 19 6 maj A Take 20 minutes to build to today’s 1-RM Bench Press B. Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Handstand Push-Ups 10 Ring Dips 15 Push-Ups 30 Double-Unders 7 maj A Every 3 minutes, for 18 minutes (6 sets) of: Pause Front Squat x […]

29/4 A. Every 2 minutes, for 16 minutes (8 sets): Power Clean + Power Jerk Build over the course of the 8 sets to today’s heavy. B. “Grace” For time: 30 Ground to Overhead (60/42,5kg)   30/4 A. Five sets of: Bench Press or Floor press x 2-4 reps @ 20X1 Rest 90 seconds Rower […]

22/4 Complete as many rounds and reps as possible in 8 minutes of: 5 Strict Handstand Push-Ups 10 Thrusters (42,5/30kg) 200 Meter Run Rest 8 minutes, and then… Complete as many rounds and reps as possible in 8 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups 10 Pull-Ups Rest 8 minutes, and then… Complete as many […]

18/4 Invigning av nya AtletBoxen 15:00-18:00   19/4 “Murph” På tid: 1600m löpning 100 pullups 200 pushups 300 airsquat 1600m löpning   Ta gärna med en viktväst om du har och vill köra passet RX =)   20/4 In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 […]

8/4 A. “Jackie” For time: Row 1000 Meters 50 Thrusters (20/15kg) 30 Pull-Ups Rest until relatively recovered, and then… B. Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 45 seconds after each leg Strict Handstand Push-Ups x 8-10 reps @ 2011 (if you aren’t capable of this rep scheme […]

1/4  A. Every 3 minutes, for 15 minutes (5 sets) of: Pause Front Squat x 3 reps @ 32X1 B. Four sets of 3-minute sprints of: “Mary” 5 Strict Handstand Push-Ups 10 Alternating Pistols 15 Pull-Ups Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where […]

25/3 Every 8 minutes, for 40 minutes (5 sets), for times: 50 Double-Unders 15 Push Presses (52,5/35kg) 15 Back Squats (52,5/35kg) 400 Meter Run   26/3 A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full […]

Dagens pass 18/3 A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 […]

11 mars In teams of two, alternating rounds, complete five rounds each for time of: Row 500/400 Meters 12 Thrusters (42,5/30kg) 12 Toes to Bar   12 mars A. Every 3 minutes, for 24 minutes (8 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – […]