Publicerad Tuesday, November 27, 2018 09:51
Måndag 10 december
A. 1RM Thruster
B. Team of 2
CrossFit Open 11.6 & 18.5
AMRAP 10 min (instead of 7)
3-6-9-12-15-18 etc.
Pullups, kipping teknik fokus (instead of CTB)
Thrusters, use 2 DB, but press 1 (instead of 45/29kg barbell)
Start with 3 pullups each, then move to the dumbells and complete 3 reps each.
Continue with pullups but do 6 reps each etc.
Tisdag 11 december
A. 1RM Heavy Ball Clean
B. Team of 2
3x 20s Split squats + sprint
C.Team of 2
3x 30s Pushups
D. AMRAP 10 min
10 V-ups/Tuck-ups
10 Ball-slams
5/5 Excentric One arm Ring-Rows
Onsdag 12 december
A. 1RM power Clean
B. 2x3min AMRAP
4 Power Clean ca 60% 60/40kg, scaled 40/30kg
8 Sit-ups
Rest 1 min between rounds
C. 2x3min AMRAP
5/5 Dumbell Clean 22,5/15kg, scaled 15/10kg
30s Double-unders
Rest 1 min between rounds
Torsdag 13 december
A. 1RM Barbell Push Press (1-5RM with KB)
B. EMOM i 7 min
5 Strict or kipping Pullups
5 Squat Jumps
C. EMOM i 7 min
4/4 One-arm KB Press
4/4 Reverse alternating Lunges
Start with 4 presses + 4 alternating Lunges. KB fronracked on one side.
Then change to the other side and do the same thing.
Fredag 14 december
A1. Jobba upp en tung 4:a Deadlift
A2. Work on Ring Push-ups
B. Team of 2 "Angie"
100 Pullups
100 Pushups
100 Sit-ups
100 Squats
EMOM 1 Deadlift
(Each person deadlifts E2M)
Split the reps so you do 50 pullups each. Change with your partner when you want.