Vecka 1

Måndag 19.30-20.30

Back-Squat on-the-minute
8 min 4 reps och sedan
4 min 2 reps.


Teknikträning hand stand push ups och handstående. 20 min

AMRAP 12 min
12 wallballs
10 toes to bar
8 front squat
6 hspu alt push ups

Tisdag 16.00-17.00

20 min stegrande power clean till ett max rep

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:
   8 overhead squats 40/25
   8 pull-ups

From 3:00-6:00

   2 rounds of:
   10 overhead squats 40/25
   10 pull-ups

From 6:00-9:00

   2 rounds of:
   12 overhead squats 40/25
   12 pull-ups

Etc., following same pattern until you fail to complete both rounds

Fredag 16.00-17.00

EMOM
5 reps shoulder press 6 min
3 reps push press 6 min

5 varv på tid:
5 Deadlift 110/70 kg
7 CTB/Pullups

3 min vila

2 varv på tid
40 Pushups
30 Goblet squats 24/16 kg
20 Squat clean 45/30 kg
10 HSPU

CrossFit AstrumComment