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Pass vecka 53

Publicerad Friday, December 27, 2019 13:17

Måndag 30 december

 

A. EMOM 10 min

Odd minute: 3 Power Snatch

Even minute: 3-10 kipping pullups

 

B. EMOM 10 min

Odd minute: 5 Hang Power Clean

Even minute: 3-5 Thrusters

 

C. E3M 12 min

5  Deadlift, silent TnG

30/30 Landmine Press

 

D. 21-15-9 reps of:

Plank Burpees

TTB/HLR


Nyårsafton

Kl. 08.00, 09.00 & 10.00

"Fight Gone Bad"

3 rounds for total reps

1 min Wall-Balls 9/6kg

1 min Sumo Deadlift Highpull 35/25kg

1 min Box-jumos 60/50cm

1 min Push-Press

1 min Row for cals

1 min Rest

 

Nyårsdagen

Kl. 18.15

 

Pilates

 

Torsdag 2 januari

 

A. A heavy set of:

Shankle Complex

1 Deadlift

3 Hang Clean Pulls

1 Hang Clean

 

B. E2M 18 min

5-4-3 reps Waveloading, 3 waves

Backsquats

HSPU

 

C. 15-12-9-9-9 reps of:
Ring-Rows

Dumbel Press

 

Fredag 3 januari

 

A.  "CrossFit Open 20.2 -ish Partner WOD"

 

Buy in: 100 cal Cardio machine

 

Open 20.2

10 rounds of:
8 GTOH (Ground to overhead) 43/29kg. Scaled: 29/20kg

10 Bar facing Burpees

 

Buy out: 100 cal Cardio machine

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