Måndag
Teknik
Every 2 minutes, for 18 minutes (3 set på varje):
Station 1 – Muscle ups 4-8 rep/CTB/Pullups/ringrodd
Station 2 – Handstand Walk 10m/Handstand hold mot vägg ackumulera ca 40sek/push-ups-planka 40-50sek
Station 3 – L-Sit eller L-häng x 45-60 sek
WOD
Tre varv av:
300m löp
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Alternating Pistols
Tisdag
Styrka/teknik
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat
WOD
AMRAP 8 min
5 Power Snatches 60/40
10 Burpee Box Jump-Overs
Onsdag
WOD
I lag om två, alternera varv.
AMRAP 18 min
30 Double-Unders
10 Front Squats 70/47.5
10 Toes to Bar
Torsdag
Teknik
Ta 12-15 min till att öva på pullups
WOD
Every minute, on the minute, for 24 minutes (6 set på varje):
Minute 1 – 200/150m rodd eller 15/10 cal AB
Minute 2 – 15 Kettlebell Swings 32/24 kg
Minute 3 – 10 Thrusters 40/30
Minute 4 – 12 Chest-to-Bar Pull-Ups
Fredag
CrossFit Open 18.1
Lördag
Styrka
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps
3 min vila mellan varje set
WOD
AMRAP 12 min
10 Toes to Bar
15 Box Jumps
20 Alternating Single-Arm Dumbbell Snatches 22.5/15
