Pass vecka 36

Måndag 5 jan

A.E2M 12 min
3-5 Cleans 60-70%

B.E2,5M 12,5 min
4-5 Backsquats 70-80%
10-12 Hantelpress

C. 4 set av:
10-12 Ring push-ups
10-15 Barbell curl
30s crunches

Tisdag 6 jan

A.EMOM 5 min
4 full ROM jumping pull-ups

B. EMOM 5 min
3 negative supinated pull-ups

C.4RM DB snatch

D. Beat Bea
40-30-20-10 reps
Wallballs
Alternated DB snatch 15/22,5 kg

Onsdag 7 jan
CrossFit Games WOD

A. Semifinal Workout 2. 2022
3 Attempts for max load of:
3 Cleans (power)
2 Frontsquats
1 Jerk (shoulder to overhead)

B. CrossFit Open 11.3
5 min AMRAP of:
Squat Clean & Jerk (STOH)
Weights: 75/50kg
Scale (masters) 62/35kg

Torsdag 8 jan

A.15 min valfri styrkedel.

B. “Kettle Bear 20”
2 rounds for time:
20 KB Sumo Deadlift High Pulls 2x16/24kg
20 Double-unders
20 Single-arm Overhead Walking Lunges 16/24kg
20 Double-unders
20 Alternating KB Snatches 16/24kg
20 Double-unders
20 KB Swings 16/24kg
20 Double-unders

Fredag 9 jan

Starta en ny WOD var 10:e minut.

12-9-6
Burpee Box-jumps
CTB Pull-ups + Ring-Dips (3 CTB+3 RD = 3 reps)

24-18-12
Burpees
Pull-ups

48-36-24
Push-ups
Ring-Rows