Pass vecka 21

Måndag 22 maj

A.E2,5M 10 min
6-8 Backsquats, paus i botten
4-6 Strikta Pull-ups, paus i toppen

B. 3RM Press (strikt press med stång)

C. 4 set av:
5/5 Staggered Deadlift
10-15 Curls
10-15 Push-downs
30s Hollow hold, lat pull-down

Tisdag 23 maj

A.EMOM 10 min
5-10 TTB/HLR

B. Team of 2:
5 rounds of:
15 Pull-ups
30/24 cal Ski
30 Push-ups
30/24 cal Row
50 Squats

Onsdag 24 maj

A.3RM Thruster
TC: 12 min

B.“CrossFit Open 13.1”

17 min AMRAP

40 Burpees
30 GTOH (Snatches) 35/20kg
+
30 Burpees
30 GTOH (Snatches) 60/35kg
+
20 Burpees
30 GTOH (Snatches) 75/45kg
+
10 Burpees
AMRAP GTOH (Snatches) 95/55kg

Torsdag 25 maj

A.OTM 8 set
1: 5 Earthquake Benchpresses, 60-70%
2: 5 Deadlift >75%
3: 10 Russian Swings

B. 15 min AMRAP double KB
15 Presses
15 Pull-ups
15 Jerks
15 K2E
15 Snatches
15 Backlifts

Fredag 26 maj

For time:
100 Wall-Balls 9/6kg
100 Walking Lunges
100 Ring-Rows
100 KBS 24/16kg

Lördag 27 maj

A. 10 min EMOM
3RM Deadlift

B.For fun:
7 rounds of:
50m Farmers Walk
50-200m Run
AMRAP Push-ups or Ring-Rows