Pass vecka 2

Nu kickar vi igång med ny progg!
Clean & Jerks är fokus (som vanligt:) men ny struktur och koll på vikterna igen.

Dan Jansson önskar sig något extra smarrigt till sin födelsedag, så det ska han såklart få. Gissa vilken dag han fyller år och hur många år han blir.

Girls passet denna vecka blir samma som förra vecka, då det passet hamnade på en klämdag och de flesta missade passet.
Så på fredag har ni chansen igen, inga ledsna (utom ni som redan kört det, men då får ni givetvis ett alternativ om ni inte vill ta revansch)

Mån 10 jan

A.E90s x 5
1 Clean Pull
1 Hang Clean Pull
2 Hang Cleans
70-75-80%x 3

B. 5 rounds of quality:
5 Backsquats 75%
5 High Box-jumps
10 Ring Push-ups
10 Ring-Rows

C. E2M 6 min
4 Clean pull 100%
30/30s Sideplank Banded Rows

Tis 11 jan

“Fithy Fifty”
For Time

• 50 Box Jumps 60/50cm

• 50 Jumping Pull-Ups

• 50 Kettlebell Swings 16/12kg

• 50 Walking Lunge Steps

• 50 Knees-to-Elbows

• 50 Push Presses 20/15kg

• 50 Back Extensions

• 50 Wall Ball Shots 9/6kg

• 50 Burpees

• 50 Double-Unders

  
  Läs gärna bakgrundshistorien om detta pass.
  Längst ner under veckans alla pass. Text lånad av wodwell.

Ons 12 jan

A.EMOM 20 min
Min 1: 3 Jerk 70-75-80%
Min 2: 3 Power Cleans 70-75-80%x3
Min 3-4: 5 Push Press 70-75% + 30s Hollow Hold

B. 3 rounds for time of:
10 Thrusters
10 Pull-ups

Tor 13 jan

A. High Single Snatch (Power Snatch or Squat Snatch)
B. High Single Clean & Jerk
C. 3 sets of:
5 Deadlifts (Clean Pull) Banded
10/10 Bent over Flyes

Fre 14 jan

“Ellen”

3 Rounds for Time

• 20 Burpees

• 21 Alternating Dumbbell Snatches 22,5/15kg

• 12 Dumbbell Thrusters 22,5/15kg

“Ellen” Background: 
This workout was first posted as the workout of the day on the CrossFit Main Site on January 10, 2021 (210110).

This was the fifth of a series of new “Girl” benchmark WODs posted to the CrossFit Main Site in early 2021.

“Filthy Fifty” Background:
This workout is a popular CrossFit chipper-style benchmark WOD that has been posted on the CrossFit Main Site many times since its first appearance in 2005, but never (as of 2019) with a name. The name “Filthy Fifty” came from the CrossFit community and is now well known among athletes and gyms around the world.

Fun fact: In a 2007 post in the CrossFit Forum about “Filthy Fifty,” one user pointed out that the workout “is also sometimes known as “Father’s Day 500,” for its 500 total reps and the fact that it first appeared on the Main Site on Father’s Day, Sunday, June 19, 2005 (“050619“).