2.1 Keskiviikko
Back Squat + Front Squat
Every 3 min x 3 Rounds
6 Back Squat + 4 Front Squat @65% Front Squat Maxista
Metcon
8 Min Amrap
10 Thruster @35/25
6 Burpee Box Over
Back Squat + Front Squat
Every 3 min x 3 Rounds
6 Back Squat + 4 Front Squat @65% Front Squat Maxista
Metcon
8 Min Amrap
10 Thruster @35/25
6 Burpee Box Over
For Time 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Push Press Bar Facing Burpees Back Squat @60/40 Tanko maasta 30 min cap …
Every 4 min X 10 (5+5 rounds) A. Row 18/15/12 Cal + 15 Deadlift @100/70 B. Row 18/15/12 Cal + 12/10/8 Burpee Box Jump Over Soudussa aikaa saisi mennä max 60 sec. Deadlift = Tavoite Unbroken (max 2 settiä), säädä paino sen mukaan Osiot tulisi saada suoritettua niin, että sinulla jää ainakin 2 min huilia….
Parin Kanssa 40 Min Aikana 20 kierrosta (You Go I Go) 10/8 Cal Erg 6 Power Snatch @50/35 4 Pull Up / Ring Row 2 Hspu Loppuaika Find Deadlift 1 rm Scale Hspu 4 Hr Push Up
2 X 20 min amrap A. 20 min amrap 125 Box Step Ups 75 Air Squat 45 Burpee + Max Meter Object Carry B. 20 Min Amrap 3000 m / 2400m row / erg 12 Bear Complexes (LIGHT WEIGHT) + Max Hollow Hold + Plank Hold *1round bear complex = 1 power clean + 1…
”Seven a’la CF Sln” 7 kierrosta 7 HSPU 7 Bench Press 85/55 7 Knees To Elbow 7 Back Squat@100 /70 7 Burpee 7 KB Swing @32/24 7 Pull Up
48 Min E2MOM 1) 2 min Erg 1 2) 2min Amrap 5 Push Up 5 KB Swing 3) 2 min Erg 2 4) 2 min Amrap 10 Sit Up 10 Air Squat