Pass vecka 21

Måndag 23 maj

A.Valfri styrkedel

B. CrossFit Games Semifinal 2
8 rounds for time:
3 Strict Pullups (legless rope climb)
45m Farmers carries, 2x24/32kg KB
15 Box-jumps
Timecap: 20 min

Tisdag 24 maj

A. CrossFit Games Semifinal 1.
For time:
500m Row (Ski)
30 Handrelease Pushups
1000m Row (Ski)
20 Handrelease Pushups
2000m Row (Ski)
10 Handrelease Pushups

Onsdag 25 maj

A. CrossFit Games Semifinal 3
I detta pass kan du byta ut snatch (powwer snatch) mot Clean & Jerk.
Förmodligen behöver du skala vikterna oxå:)

Complete as many repetitions as possible in 10 minutes of:
10 snatches/C&J, 38/61kg
1 Rest 1 minute
10 snatches/C&J,, 56/83kg
Rest 1 minute
10 snatches/C&J, 65/102kg
Rest 1 minute
Max-rep snatches/C&J, in time remaining, 75/111kg
Timecap: 10 min

Torsdag Kristi Himmelsfärdsdag
Träna tillsammans med Joel.

A.E90s x 7
2-3 Power Cleans

B. E2M 12 min
3 Frontsquats/Backsquats

C. E3M 15 min
2-4 Deadlift (Clean DL om du vill)
6-8 PushPress 2xDB/KB

Fredag 27 maj

A. CrossFit Games Semifinal 5 & 6
Workout 5 kan du skala vikten på bollen, eller/och antal reps.
Workout 5 kan du byta ut till Devil Press med hantlar.

Starting every 2 minutes until the reps cannot be completed in the interval:

25 wall-ball shots, 6/9kg

Add 5 repetitions after each 2-minute interval. Immediately following the end of the final 2-minute interval, begin Workout 6.

Workout 6

1-rep-max clean and jerk (Devil press)

Time begins immediately following the final 2-minute interval of Workout 5. Workouts 5 and 6 must be completed sequentially in a single effort.

Time cap: 5 minutes