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Måndag´45 7/10 kl 11:45 med Frank! 12 platser.

A)OTM 10 min
5 Deadlift (Go heavy)

B) Crossfit Games Open 14.4
AMRAP 14min
60 Cal row
50 Toes to bar
40 Wall balls (9/6kg)
30 Cleans (61/43kg)
20 Ring Muscle ups

https://games.crossfit.com/workouts/open/2014#workoutsTab4

 

KB-Måndag 7/10 kl 16:45 med Joel! 12 platser.

Chest and shoulders
On/Off 1 min rest 30 sec –  8 rounds
Plyo Pushup on KB
Halo+Goblet Press

B) Bottoms up clean and hold x8
Double Press x8
Iron holds x8
Chest Press on the ground x8

Perform as a circuit with no rest between exercise
Rest 1 min between rounds for 6 rounds

 

Måndag 7/10 kl 18:00 med Linda! 12 platser.

A) Standing behind the neck press 6-6-6

B) Superset. Rest 45 sec between excercises
B1) Prone PVC lifts 15 reps
B2) Sots press 8 reps
B3) Push ups tempo 32X1

C) Amrap 18 min
4 Strict press 42,5/35kg
8 Box jumps
8 Push press 42,5/35kg
16 Burpees
12 Push jerk 42,5/35kg
24 Air squat

 

OlyTisdag 8/10 kl 16:45 med Robin! 10 platser.

A) 2 Deadlift + 2 Hang Power Clean x4 15-25kg

B) Deadlift + Clean + 2 Jerks x4 15-25kg

C) Start with empty barbell add 2.5/5kg each round up to 50%
1 Deadlift + 2 Cleans + 1 Front Squat + 2 Jerks

D) Clean & Jerk
2+2 @60% 2+1 @70% 1+2 @70% 1+1×2 @75% 1+1 x2-3 @80%

 

Tisdag 8/10 kl 18:00 med Jessica! 12 platser.

A) Build to a heavy complex in 10 min
Clean + Hang Clean + Front Squat

B) EMOM x 12
Min 1-4: 1 Squat Clean @100% of A
Min 5-8: 2 Squat Clean @ 90% of A
Min 9-12: 3 Squat Clean @ 80% of A

C) 10 rounds You go, I go
2 Squat Clean 65/45 kg
8 Bar Facing Burpees
16 Angel Jumps

 

Onsdag´45 9/10 kl 11:45  med Micca! 12 platser.

A) Dumbbell Rows
5 Rounds of 10 Reps Each Side

B) “Pyramid Scheme”
For Time:
10-20-30-20-10
Dumbbell Hang Clean & Jerks 22,5/15kg
Ab-mat Sit Ups
200m Row After Each Round

 

Onsdag 9/10 kl 16:45  med Micca! 12 platser.

A)Build to a Heavy Complex
2 Power Snatch + 1 Overhead Squat

B)For Time:
21 Lateral Barbell Burpees
21 Power Snatches 45/30kg
15 Lateral Barbell Burpees
15 Overhead Squats 45/30kg
9 Lateral Barbell Burpees
9 Power Snatches 45/30kg

 

Onsdag 9/10 kl 18:00  med Gabbi! 12 platser.

A)Build to a Heavy Complex
2 Power Snatch + 1 Overhead Squat

B)For Time:
21 Lateral Barbell Burpees
21 Power Snatches 45/30
15 Lateral Barbell Burpees
15 Overhead Squats 45/30
9 Lateral Barbell Burpees
9 Power Snatches 45/30

 

Torsdag 10/10 OBS! kl 11:30  med Sophia! 12 platser.

Power Flow

 

RecoveryTorsdag 10/10 kl 18:00 med Gabbi ! 12 platser.

A) 30 min Acticve Recovery
500 m Row/50/35 cal AAB/400 m run
2+2 Turkish get up light
20 Prioner step ups 60/50 cm
300 SU
60 sec bent leg hollow hold

B) Stretch

 

Fredag ‘45 11/10 kl 11:45 med Jessica! 12 platser.

AMRAP 5 min
3 Rope Climb
6 KB-Swings 32/24 kg
9 Burpees over KB

Rest 2 min

AMRAP 5 min
250 m Row
15 Wallball 9/6 kg
10 Box Jumps 60/50 cm

Rest 2 min

AMRAP 5 min
30 DU/90 SU
15 Deadlift 70/50 kg
5 Pull-ups

Rest 2 min

AMRAP 5 min
25 Sit-ups
25 Tuck Jumps
25 Air Squats
25 Lunges

 

Lördag 12/10 OBS! kl 09:00-12.00 CFÖ Team Open med Björn!

CrossFit Open 20.1
Eventet släpps natten mot fredag 11/10 på games.crossfit.com