Programmering v36

Vecka 36

Måndag
A) 5 set x 8r @ 70% 1rm Backsquat
B )Emotm for 24 min
1. 4-6 tng squat clean thrusters
2. 12-18 ab mat situps with weight or ghd sit-ups
3. 7/7 kb death march
4. 12-16 wb
5. 8-10/7-9 ab
6. 6-8 burpee-pullups

Tisdag
A) E2m x 6
2 powercleans
1jerk
B )E4m x 4
10 m front rack lunges ( 1 kb in front rack 1 kb in oh )
6-8 ring row supinated
C) 5 rft tc:8 min
6 db cleans 22.5/15
6 burpee o db
6 hspu or 12 push-ups

Onsdag
A) E2m x 6
2-3 ohs
B )E4m x 4
6 front squat @ 65%
10 seated on floor kb alt presses ( left-right-left osv )
C) 15-12-9
Squat snatch ( bara de som har teknik för dem !!! ) or power snatch / teens do cleans
C2b or burpee-target ( 10-15 cm)

Torsdag
A) 5 set 2min rest between
4-6 strict ring pull-ups
3 x 10 sec straight arm lat engagement lat.

B )3 rounds of 1+2
1. 10 heavy wb
50 du or 15 cal ab
2. 20 cal row
20 t2b or knee 2 elbow

Fredag 6 års jubileum
Team of 4
Mixed 5 first wods @ CrossFit mjölby with a twist

Lördag
A) 5 set to complete one round of heaviest bearcomplex for today
Bearcomplex = 1 power clean 1 fronty squat 1 sto 1 backsquat 1 sto

B )3 rounds of 30 min tc
600 m run
800 m row
20 burpee o box

Söndag storgrupps pass
3 x 10 min 2 min between rounds
1. Emotm for 10 min
Even min : 3 power cleans @ 70% 1 rm
Uneven min : 3-4 body lenght broad jumps or 6-8 rkbs ( heavy !!!!! ) use hip explosiv NO arms !

2. 5 step over box with 2 kb one arm front racked and one carry over.
Male one 20 kg and one 24 60 cm box
Female one 12 kg and one 16 50 cm box / teen or scaled 8 and 10 small boxes
10 m bear crawl or 10/10 mountain climbers

3. 10 min cindy
5 pull-ups-10 push-ups- air squat

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