Måndag
Styrka/Teknik
E30s i 5 min 1 power clean & jerk
WOD
AMRAP 10 min
5 OHS 35/25
5 Toe to bar
Tisdag
Styrka/Teknik
30 min till:
”CrossFit Total”
1RM Back Squat
1RM Press
1RM Deadlift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt. Take back squat and shoulder press (aka: strict press) from the weight rack.
WOD
Ro 2K @90%
Onsdag
Styrka/Teknik
-Gymnastic skill work
WOD
3 RFT:
20 Kettlebell Swing 24/16
20 box step ups
20 air squats
Torsdag
KB
Fredag
Workout 20.1
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Lördag
Styrka/Teknik
3 Max effort attempts at strict pullups/CTB/MU
WOD
500m Row
40 Push press 42,5/30
30 Front squat
20 Burpee box jump
500m Run
