av Coach | dec 12, 2016 | Dagens pass
A. in 15min work on following complex 1x powerclean 1x hang powerclean 1x frontsquat 4 backward lunges (2+2) B. 3min AMRAP 8KB snatch (4+4) 6 Sit ups 4 hand realease push up Rest 1 min 3min AMRAP 8 KB swings 6 Backward lunges w. KB in goblet position (3+3) 4 FLR...
av Coach | dec 12, 2016 | Dagens pass
LUCIATRÄNING! A1. Weighted pull up /Pull up / ring row 4-5 @ 31×1 4set A2. Strict shoulder press, start from rack 4-5reps @ 30×1 4set B. ”i go you go” in teams of 2 or 3 10min 1-2-3-4-5-6-7-8-9-10 and so on – 2 x KB push press – 2 x...
av Coach | dec 9, 2016 | Dagens pass
A. Back squat @ 32×1 4-5 reps 5set B1. Deathmarch 16 steps 3set B2. Hammercurls @ 30×1 6-8reps 3set C. ”the no brainer” 5rounds 10 push ups 15 sit ups 20 airsquats OPTIONAL Skill of the week EMOM 10min even 10 DU / 20 sinle unders odd 1-2 snatch...
av Coach | dec 9, 2016 | Dagens pass
Uppsamlingsdag 3-4 sets of 20-30sec tall kneeling OH hold w. 2x KB 30-40cal rowing/AD/AB/Skierg 6-8 plank salute / arm rest 2min Vi tar igen missade pass eller tar oss igenom ”Bulletproof Cardio”! 🙂 Nya numret av stark är en special om CrossFit och massa...
av Coach | dec 9, 2016 | Dagens pass
A1. Single leg offset RDL w KB @ 31×1 6-8reps/side 3 set A2. Single arm ring rows 6-8 reps/arm 3set A3. Crossover step up w KB in front rack 6-8reps/leg 3set B. In teams of 3 Time cap 20min ”what goes up must come down” Buy in 20 synchronized burpees...
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