Pass vecka 49

Måndag 6 december

A. 8 whole rounds each of:
1 Squat Clean + 1 Hang Squat Clean. 80-85%
1 Wall-Walk
6 Hanging Leg Raises (Kipping focus)

B. 6 whole rounds each of:
1 Clean & Jerk. 80-85%
5 Kipping Pull-ups
10 Tuck-ups

C. E90s x 4 set
1 PC + 3 FS. 90%

Tisdag 7 december

3 st 6 min AMRAPS

6 min AMRAP:
1-2-3 etc.
Alternate between:
1-arms KBS
Box-jumps

2 min Rest

6 min AMRAP:
1-2-3 etc.
Alternate between:
Clean & Press
Jumping Lunges

2 min Rest

6 min AMRAP:
2-4-6 etc.
Alternate between:
Thrusters
Pushups

Onsdag 8 december

A. E90s x 9 sets
Jerk 5-4-3 Waveloading.
Sista set på 80-85%. Starta 10kg under.
Starta varje lyft med en Squat Clean.

B. 4x 90/90s ON/OFF
15 KB Swings
9/12 cal Row/Ski
AMRAP Burpees

Torsdag 9 december

A. 5 set av:
1 power Snatch, paus over knees
1 Snatch balance, paus in squat
1 Snatch

B. EMOM 5 min
2 Snatch at 85%

C. EMOM 3 min
1 Snatch, 3 sets to go heavy

D. E2M 10 min
3 Backsquats 85%
8-10 Lat Pull-downs

E. E90s x 5 set
2 Snatch Deadlift, 110% Snatch

Fredag 3 december

Nu har vi kommit till en av de mest klassiska CrossFit passen.

“Cindy”

20 min AMRAP:

5 Pull-ups
10 Push-ups
15 Squats