Vecka 11

Måndag kl 19.00-20.00

EMOM:
6 min: 3 Backsquat
4 min: 2 Frontsquat

7 varv:
7 Thrusters
7 Armhävningar
7 Situps
7 Frontsquat
7 Burpees
7 Ringrow
7 Power clean

Timecap 18min

Tisdag kl 19.00-20.00

Teknikträning Clean

EMOM 10 min: 
Power clean
Squat clean
Hang squat clean

Teknikträning pullups

AMRAP 12 min: 
12 cal rodd
5 Pullups
10 wallballs
5 Pushups
8 Situps
5 Burpees

Onsdag kl 18.00-19.00

Teknikträning jerk.

EMOM 6min: 1 push press, 1 push jerk, 1 split jerk
EMOM 4 min: 5 Pushpress

6min AMRAP, 4min AMRAp, 2min AMRAP
vila 2min mellan varje AMRAP

5 Burpee Box Jumps
10 KB snatch
10 goblet squat
10 KB swing

Torsdag 18.45-19.45

EMOM 5 min: 4 Snatch
EMOM 5 min: Pullups
EMOM 5 min: 20-40 sek plankan

Parwodintervaller 3 varv var:

5 Powersnatch
10 Pushups
15 Squat Jumps
20 Utfallssteg
200 m rodd

Fredag kl 16.00-17.00

CrossFit Open 17.4

Henrik LundholmComment