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

Henrik LundholmComment