Måndag
A ) E2M x 5
6/6 seated DB press + 6-8 strict pull-ups
B ) 3 rounds
10 m dual KB oh walk Rest as needed between
C ) 7 min AMRAP x 3
Rest 3 min between
- 50 Double unders + 8-12 t2b
- 50/35 cal AB + rt : box step-up with dual KB carry anyhow
- 3 Dual devils press 3 dual DB thrusters
Tisdag
A ) e90s x 10
1 hang power clean pause over knee
1 hang power clean
1 front squat
B ) 5 rounds emotm for 15 min
- Row for max cal / AB for max cal
- Burpee to target max reps
- Rest
Onsdag
A ) 4 rounds of
8-14 Wall face hs walk up to plate / feet on boxes
20 sec ring static support in top of dips
Rest 60-90 sec
B ) 3 rounds TC : 35 min
30/22 cal AB
30/22 cal ski
30/22 cal row
E3M
- 30 DU + 3 strict pull-ups / 1-2 bmu
- 5 bbjo + 10 wb
Torsdag
A ) 5 rounds
8/8 one arm DB bench press
8 ring row ( utmanande ) ex tempo, feet on boxes
B ) 17 min AMRAP
6 slamball cleans ( heavy )
12 lunges with barbell oh / front rack
400 m run
12 burpee o bar
6 slamball squat bearhug
Fredag : Friday CrossFit fotboll total
10 min warm-up
10 min 1 RM power clean
3 min rest
10 min 1 RM back squat
3 min rest
10 min 1 RM bench press
3 min rest
10 min deadlift
Lördag
A ) 4 rounds of
8-10 hipthrusters
6-10 push-ups @eccentric ⬇️ explosive ⬆️
20 sec oh static hold dual KB
B ) 4 rounds TC: 35 min
50 double unders
500 m row or 1 k AB
400 m run
Söndag
A ) e90sec x 10
1 power snatch from over knee
1 power snatch from power position
1 Ohs
B ) 10-9-8-7-6-5-4-3-2-1
Strict pull-ups
Between every set : 15-20 Banded pull apart
C ) 1 min on 30 sec off x 8 ( 4 of each )
- 10/8 cal AB + rt : wb
- 150/120 m row + rt : KBS 24/16