Pass vecka 9

23 feb.

Måndag 26 feb

A.E90s x 10 set
2 Snatch
4-6 set x 80-90%

B. E3M 9 min
5-4-3 Deadlifts
75-90%

C. 7 min AMRAP of:
3-6-9-12 etc.
Clean & jerk 40/60kg or 60%
TTB/HLR

Tisdag 27 feb

30 rounds for time, Team of 2

3 Burpees
3 Double DB Cleans
3 Double DB Squats
3 Double DB Pushpresses
3 Burpees

Atlet 1 kör ett helt varv, sedan atlet 2

E5M alla springer 5 varv i boxen
DB 2×22.5/15kg scaled 2×15/10kg

Onsdag 28 feb

A.E2M 16 min:
2 Clean
2 Jerks
4-5 sets of: 75-85%

B. E3M 9 min
80-90% 5-4-3 Backsquats

C. 1 round of quality.
Do every movement twice

5/5 Hip Airplane
5/5 Sideplank Hip thrust
8/8 1-leg Hip thrust
5/5bBowlaren

Torsdag 29 feb

A. 2RM Power Clean

B. 5 rounds
5 Pushpresses
5 Ball slams

C. EMOM 5min
5 Front Squats TC 10sec
10sec Front Rack Hold
5 Squat Jumps
Airsquats in remaining time

D. EMOM 5min
5 Push-ups
Behind the neck Presses in remaining time

Fredag 1 mars
CrossFit Open 24.1

Passet släpps 20.00 på torsdag 29 feb.
Spännande!

Pass vecka 10