Pass vecka 5

Måndag 29 jan

A.15 min of Snatch
2x 1 Snatch + 1 Hang Snatch
65-75%
Frekvens: E90-E120s

Jobba dig upp till rätt vikter och stanna kvar.
Form, bekväma lyft och snabbhet går före vikter.

B. 90sec ON/ 60sec OFF 5 rounds
8 TTB
4 C&J
2 Thrusters
AMRAP Bar Facing Burpees

Score is total Burpees after 5 rounds

C. 8 min to establish a heavy set of:
5 Deadlifts, 2s paus on knee

Tisdag 30 jan

Hela passet arbetas i formatet:
10 min on/3 min off

A. for time, CrossFit Baseline
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

B. DB Snatch work
Establish a heavy set of 3reps/arm

C. AMRAP
Synchro work Med-Ball
Cleans 1-2-3-4-5-etc
Burpees 1-2-3-4-5-etc
10 sec Hollow Body Hold

Onsdag 31 jan

A.”The Shankle complex”
Establish i heavy single in 15 min of:
3 Clean Pull
1 Hang Clean
2 Jerks

B. E2,5m x 5
5 backsquats, paus on rep 1+4+5
10 Snatch grip press

C.3 sets of:
5-10 spjutkastar press
8 Scapula Pushups
Bar Hang in hollow

Torsdags Power 1 februari

A. E2.5M for 5 sets
3 Power Snatches

B. 10 minutes AMRAP
21 Push-ups
15 KB Swings 24/16kg
9 Deadlifts 100/70kg

C. 2 sets:
8/8 Bulgarian splitsquats
8 Romanian Deadlifts
8 Landmine Squats
8/8 KB Suitcase Deadlifts

D. 100 calf raises

Fredag 2 februari

A.30-20-10 reps of:
Burpees
CTB Pull-ups
DB Snatches

Rest 3 min

B. EMOM 10 min
13/10 cal
Scale: 10/8