Vecka 10

Tisdag kl 19.00-20.00

Stegrande squatclean 20min

3 rundor:
20 Frontsquats 55/35kg
15 pushups
10 burpees
5 Pushpress 55/35kg

Torsdag kl 18.00-19.00

Strikta viktade pullups
5-5-3-3-1-1

2 försök, Max antal reps:
Pullups
HSPU

Roddintervaller 5x500m, 1min vila mellan varje

Fredag kl 16.00-17.00

Teknikträning handstand

Workout 15.2

For as long as possible:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats (42.5 / 30 kg.)
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats (42.5 / 30 kg.)
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats (42.5 / 30 kg.)
  14 chest-to-bar pull-ups

Etc., following same pattern

 

Söndag 14.00-15.00

Crossfit-serien event 3

Herr:
21 Thruster 40 kg - 21 Pull ups
18 Thruster 40 kg - 18 Pull ups
15 Thruster 40 kg - 15 Pull ups
12 Thruster 50 kg - 12 Chest2Bar
9 Thruster 50 kg - 9 Chest2Bar
6 Thruster 60 kg - 6 Muscel ups
3 Thruster 60 kg - 3 Muscel ups

Fritt om du vill köra bar eller ringar på MU.

Dam:
18 Thruster 30 kg - 18 Pullups
15 Thruster 30 kg - 15 Pullups
12 Thruster 30 kg - 12 Pullups
9 Thruster 30 kg - 9 Pullups
6 Thruster 40 kg - 6 Chest2Bar
3 Thruster 40 kg - 3 Chest2Bar

Timecap: 22 min.
Fria byten.


 

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