Pass vecka 11

Måndag 11 mars

A.16 min EMOM:
Min 1: 20s Power Snatch
Min 2: 40s TTB/HLR
Min 3: 60s Rower/Ski
Min 4: Rest

B. 16 min EMOM:
Min 1: 20s Jerks
Min 2: 40s Step-ups
Min 3: 60s CTB Pull-ups + Squat Cleans
Min 4: rest

Tisdag 12 mars

For time, adding one movement per round
5 Pull-ups
10 Burpees
20 Push-ups
30 Lunges
40 Sit-up
50 Calories
100 Air Squats

Första set: Pull-ups
Andra set: burpees + Pull-ups
Tredje set: Push-ups, burpees, Pull-ups
Osv

Onsdag 13 mars

Power lifting/Styrkelyft

1-rep Max:
Squat
Bench Press
Deadlift

Torsdag 14 mars

A.Daily max in:
1 Power Clean
1 Squat Clean
1 Hang squat clean
TC: 15 min

B. For time
Cash in: 20 cals

15 rounds of:
6 Wall-balls
1 round of barbell complex 70%

Cash ot: 20 cals

Fredag 15 mars

CrossFit open 24.3

All for time: 

5 rounds of:     
    10 thrusters, weight 1
    10 chest-to-bar pull-ups 
Scale: Jumping CTB

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 bar muscle-ups 
Scale: Chin over bar Pull-ups

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg) Scaled 20, 29kg
♂ 95, 135 lb (43, 61 kg) Scaled 29,43kg