Vecka 12
Måndag kl 19.00-20.00
Backsquats 5x3
EMOM 8min
Enbensknäböj 4/ben
Enbensmarklyft med kb 4/ben
"The 300"
For Time
25 Pull-Ups
50 Deadlifts 60/40kg
50 Push-Ups
50 Box Jumps
50 Floor Wipers
50 Kettlebell Clean-and-Press (Alternating Arms)
25 Pull-Ups
Tisdag kl 19.00-20.00
Teknikträning Pushpress, push jerk, split jerk
EMOM 5 min:
3 Push jerk
EMOM 5 min:
3 Split jerk
21-15-9
SDHP 30/42,5 kg
pushups
12-9-6
Bupees over bar
wallballs
situps
Onsdag kl 18.00-19.00
Teknikträning Doubleunders
EMOM 20min:
10 Knees 2 Elbow
10 Planka i trx-band
5-10 Box pushups
10 DU
2 Wallwalk
"Grace"
30 Clean and jerk
Vila 5min
15-10-5
Frontsquat
burpees
Torsdag 18.45-19.45
Snatch
OTM 8 min
1. Ring hold/planka
2. Utfallgång
Parwod 18 min amrap (1 min jobb 1 min vila)
40 kcal rodd
40 Boxjump/stepups
40 KB-swing
40 situps
40 Thruster
Fredag kl 16.00-17.00
CrossFit Open 17.5