backup_dagenspass

11.00+18.00 med André

Warm up
4 min ski/row/bike
2 min stretch
Styrka:

Paus deadlift 5-5-5
clean pulls 3-3-3
2 rounds for time
40 kb swing
30 burpee-to-target
40 wallballs (ev, brake: 10 toe-to-bar)
1:30 rest

17.00 med Robban

“Open 21.3”
For Time
15 Front Squats (95/65 lb)
30 Toes-to-Bars
15 Thrusters (95/65 lb)
-Rest 1 minute-
15 Front Squats (95/65 lb)
30 Chest-to-Bar Pull-Ups
15 Thrusters (95/65 lb)
-Rest 1 minute-
15 Front Squats (95/65 lb)
30 Bar Muscle-Ups
15 Thrusters (95/65 lb)
Time cap: 15 min
“Open 21.4”
Move immediately to complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time cap: 7 minutes

11.00+18.00 med André

Warm up
4 min ski / row / bike
2 min stretch

 

Styrka:

Overhead stretch

Overhead squats 8-8-8-8

Amrap 10 min
50 double-unders / 100 SU
10 ball over shoulder

 

 17.00 med André

Warm up
4 min ski / row / bike

2 min strech

2 rounds 2&2 (egen utrustning)
Split:
100 burpee over bar
90 clean & jerk
80 boxjump-overs
70 hspu / push-ups
60 power snatch / clean
50 pistols
40 thrusters
30 step-ups
20 sumo deadlift high-pull
10 komplex: deadlift+clean+hang-clean+jerk
Varv 2 halvera reps

06.30 med André

Warm up
4 min ski/row/bike
2 min stretch
Styrka
Pull-ups 5-5-5-5
strict hspu from box 8-8-8-8
Amrap 20 min
5 ring muscle-ups
10 handstand push-ups
15 front squats 42,5/30kg

Scale:
5 pull-ups
10 push-ups
15 squats

16.30 med Robban

Warm up:

3 varv:
45sec ski
45sec row
45sec AB
Stretch 1min

Öva HSPU skip

WOD
5 round for time
BUY IN: 20 burpee
Singel arm DB snatch 20
Muscle-ups/pull-ups 5/10st
Sit-ups 20st
DU 50st
Wallball 20st

CASH OUT: 20 burpee

17.30 med Jossan 

Warm up:

Leka är roligast på träning

 

For time:
3 rds of:
15 power cleans (RX: 60/42,5 kg)
20 push ups

Then, 2 rds of:
27/21 cal row
75 DU

Finally, 1 round of:
50/35 cal AB

11.00+17.00 med André

Warm up:
4 min ski/row/bike
20 kb swing
2 min stretch

Styrka:

Front squats 5-5-5-5
Reverse lunges 12-12-12-12

Amrap 20 min
2:00 min bike
1 clean & jerk 80/55kg
1 muscle-up

Scale:
50/35kg, pull-ups

Löpning 18.00

Teton Running Company, Inc - Running Meme of the Day ...

 

06.30+11.00+17.00 Med André

Warm up
4 min ski/row/bike
2 min stretch

Open 12.1
Amrap 7 min
Burpee’s

These Funny CrossFit Memes Will Make You Want to WOD ASAP ...

-Vila 8-10 min ( preppa för wod)-

Amrap 20 min 2&2
20 squat clean + split jerk
15 cal row/ski (each)
20 handstand push-ups
15 cal bike (each)
20 double db hang snatch
150 DU /300 SU
20 toe-to-rings

The Knock off transformers thread | Page 1554 | TFW2005 ...

09.00 med André

Warm up
4 min ski/row
2 min stretch

10-1
hang squat clean
Jerk
toe-to-rings
push-ups
40/30kg
Timecap: 25 min

09.30 med André

Warm up
4 min ski/row/bike
2 min stretch

Emom 8 min
1. Öva valfri gymnast övning
2. +6 devil-press 2×15/2x10kg

10 min:
For time
30 clean & jerk 60/45kg
Rem time: row

10 min
For time
30 snatch 50/35kg
Rem time: bike