av Coach | nov 27, 2016 | Dagens pass
A. in 15min work on following complex 1x powerclean 1x hang poweclean 4 backward lunges (2+2) B. B. AMRAP 7min 10 Thursters bar/KB/plate 5 Burpees 2 Elephant walks vila 3min AMRAP 7min 10 KB Swings 5 Burpees 2 Windmills (1+1) vila 3 min AMRAP 7min 10 KB snatches (5+5)...
av Coach | nov 26, 2016 | Dagens pass
A1. Pull up / ring row 4-5 @ 21×1 3set A2. Z – press with dumbbells 4-5reps @ 21×1 3set A3. Plank transfers 4-5reps /side 3set B. Timecap 15min 10 Thursters w. plate / bar 250m row per person 9 Thursters w. plate / bar 250m row per person 8 Thursters...
av Coach | nov 24, 2016 | Dagens pass
A. Back squat @ 31×1 6-8 reps 5set B1. Single leg hip thruster @ 21×1 6-8reps/leg 3set *use plate if possible B2. Dips / benchdips @ 20×1 6-8reps 3set C. Mellan Inger 3rounds 20 KB swings 20 Brupees OPTIONAL Skill of the week EMOM 10min even 3-5 Toes to...
av Coach | nov 22, 2016 | Dagens pass
Uppsamlingsdag 3-4sets 4 KB snatch to TGU (2+2) 40cal rowing/AD/AB/Skierg 30sec tall kneeling frontrack hold with 2xKB rest 2min ”Cause you’re sexy and you know it!” ❤️ #crossfituppsala #bästamedlemmarna #splitsquats Ett foto publicerat av...
av Coach | nov 22, 2016 | Dagens pass
A1. Single leg offset RDL @ 30×1 6-8reps 3 set A2. Renegade rows 6-8reps/arm 3set A3. Lateral lunge w. KB in frontrack 6-8reps/leg 3set B. ”Put your hands up for CFUA” AMRAP 20min 1 work 2 rest 1 Length OH walk w 2xKB 10 Burpees 1 Length OH walk w...
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