Pass vecka 36

1 sep.

Måndag 4 sep

A.OTM 10 min
Min 1-5: 3-4 Muscle Snatch
Min 6-10: 3 Overhead Squats

B.E2,5M x 5 set
6 Backsquats (3-4 working sets)
4 Strict Pull-ups, paus i toppen

C. E3M x 4 set
6 Clean Deadlift (2 working sets)
AMRAP Strict Press. Increasing weights.

Tisdag 5 sep

Gymnastics & CrossFit by Emma-Gill

Onsdag 6 sep

Core Warm-up

A. 6 sets of:
1 Clean + 3 Jerk + 1 Hang Clean (3-4 working sets)

B. E3M x 6 set
6 Bench Press, paus chest (3 working sets)
4 Frontsquats, paus (6 working sets)

C. 21-15-9 reps of:
Pull-ups
Push-ups

Torsdag 7 sep

A1. 4 Clean Deadlift, paus 1 cm
A2. Snatch mobility/Sots Press

B. Snatch

C. 7 min AMRAP of:
Wall-Balls
EMOM: 5 Deadlifts 70/100kg

Fredag 8 september

A. 12 min AMRAP
1 KB Thruster
10 Burpee Box jump
2 KB Thruster
10 Burpee Box jump
3 KB Thruster
10 Burpee Box jump

Continue until time expires, adding 1 Thruster each round.

B. 10 rounds of:
8 Ring-Rows
200m Run

Pass vecka 37