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Måndag 18/3 kl 17.30 med Christopher! 14 platser.

A) Beat Swings 12-12-12

B) Kipping Pull-ups 10-10-10

C) In teams of 2 (I go, you go):
20 min AMRAP
21/15 cal AAB/Row
15 Pull-ups
9 Hang Squat Cleans 60/42.5 kg

 

Måndag 18/3 kl 19.00 med Sophia! 16 platser.
Soma Move

 

OlyTisdag 19/3 kl 16:30 med Robin! 12 platser.

A) Front Rack Hold 20-30 sec x 5 @150% of hs Front Squat

B) Front Squat 2-2-2-2-2-2 @87%
Superset with 1 Drop Down from box

C) Split Jerk 1-1-1-1-1-1 @90%

 

Tisdag 19/3 kl 17:45 med Anton! 16 platser.

A) Bench Press 8-8-8-8 @75%

B) Superset x 3
B1) 1-arm Roll-our Push-up 4-8 reps/arm
B2) Side Plank Rotations 20+20

C) Each 4 min for 16 min
4 Wall Climb
8 Burpees
2+2 Turkish Get-ups
8 T2B

 

Onsdag 20/3 kl 16:30 samt 17:45 med Joel! 16 platser.

OTM for 40 min with KB:s
Odd: Clean > Hang Clean > Deadstart  to Squat Clean > Thruster
Even: Deadlift > Deadstart Snatch > Snatch x 3

 

Torsdag 21/3 kl 16:30 samt 17:45 med Gabbi! 16 platser.

A) OH-Squat 5-5-5@50%

B) Hang Squat Snatch 2-2-2 @60% of hs snatch

C) Build up today’s heavy complex in 10 min:
1 Snatch + 2 Hang Squat Snatch + 3 OH-Squats

D) Max cal Assault Air Bike in 30 seconds

 

Fredag ‘45 22/3 kl 12:00 med Jessica! 16 platser.

In teams of two (1 work/1 rest), for time:
50-40-30-20-10-20-30-40-50
Wallballs 9/6 kg
DB-Snatch 22,5/15 kg
Deadlift 60/40 kg
Lateral Burpees
D.U:s

 

Lördag 23/3 OBS! kl 10.00-12:00 med Christopher! 24 platser.
CrossFit Open 19.5

Passet släpps natten mellan tors och fre på games.crossfit.com