Pass vecka 3

Vi är inne på vecka 2 av tyngdlyftnings proggen.
Det blir samma pass (samma vikter på stång iaf) så stressa inte om du missad förra veckan. Var du med förra veckan så r det perfekt arr få köra genom allt en gång till, lite bättre:)

Veckans tjejwod blir en långkörare som egentligen platsar bäst en vacker sommardag.
Mycket löpning, men det får vi helt enkelt byta ut.
Denna wod har vi kört i en team of 2, en nyårsafton för lääääääänge sen uppe i gamla boxen.

Mån 17 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 70-75%
5 High Box-jumps
AMRAP -2 Pull-ups
AMRAP-2 Push-ups

C. E3M 9 min
4 Clean pull 100%
6 TTB /HLR (As high as possible)
8 Burpees over Barbell

Tis 18 jan

A.3 rounds of:
60s Ski
30s Rest
60s Run
30s Rest

B. 5 rounds of:
20 Wall-Balls
10 Heavy Low KB Swings

Ons 19 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. 2 rounds for time of:
15 Thrusters
15 Pull-ups

Tor 20 jan

A. High Single Snatch (Power Snatch or Squat Snatch)
B. High Single Clean & Jerk
C. 3 sets of:
4 Snatch Pull Banded
10-15 Bent over Flyes

Fre 21 jan

“Eva”
5 rounds for time of:
800m “Run”, ok detta gör vi INTE. Hittar på något annat.
30 KB Swings 32/24kg (Yes, höga)
30 Pull-ups

Background:
 “Eva” is named for 2x Olympian Eva Twardokens @skievat (aka: Eva T.), who was one of CrossFit Founder Greg Glassman’s first clients after the two reportedly met in a spin class. According to an article in BreakingMuscle, Eva, had recently retired from Olympic training and became one of the original CrossFit athletes. She trained with Glassman in the corner of a Jiu-Jitsu gym before Glassman even owned a gym of his own.

Eva is also a frequent star of old CrossFit workout videos, including the now-infamous “Nasty Girls” video. Appropriately, “Nasty Girls” was the spark for many other athletes’ CrossFit journey.

This popular benchmark WOD, one of CrossFit’s classic “Girls” WODs, was first posted on the CrossFit Main Site as the workout of the day for Sunday, February 24, 2008 (“080224“).

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Pass vecka 4

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Pass vecka 2