av Coach | nov 1, 2016 | Dagens pass
A. In 15min Build to a heavy complex of 1 powerclean + 1 hang powerclean B1. Pull up / ringrow @ 20×1 4-5 reps 3set B2. Windmills 4 reps (2+2) 3set *Build the windmills per set if possible, but control and form comes first! C. EMOM 10 min Odd 8-10 plank transfers...
av Coach | nov 1, 2016 | Dagens pass
A. From rack: In 15 min Build to a heavy tripple strict press with barbell B1. Hammercurls @40×1 6-8reps 4set B2.Dumbell external rotation 30×1 6-8/arm 4set C. AMRAP 10min In teams of 2 14 steps death march + 30 sek plank hold *one person work one person...
av Coach | okt 30, 2016 | Dagens pass
A. In 15min build to a heavy 2rep Frontsquat B1.Single leg hipthurster with @30×1 6-8reps/leg 3set * use a plate or KB as weigth if you can B2.Pistonrows 6-8reps/arm 3set C. 21-15-12-9 Plate thursters Burpees OPTIONAL Skill of the week – EMOM 10min 1x...
av Coach | okt 30, 2016 | Dagens pass
Uppsamlingsdag 4-5sets 8 TGU (4+4) 30-40cal rowing/AD/AB/Skierg 30sec alt plank salute rest 2min Är det Halloween så är det! @fredriksundh keeps it real! ?? Skrämmande trevlig helg på er! ? #crossfituppsala #community #halloween #wod ? Ett filmklipp publicerat av...
av Coach | okt 29, 2016 | Dagens pass
A. Deadlift 1.1.1 reps 4set – go heavy with perfect form, reset between each rep B. In teams of 2 or 3 Time cap 25min 100 KB swings 100 Airsquats 100 Push ups 100 Airsquats 100 KB swings AMCAL on the rower until CAP *Divide work as you want *If in teams of 3,...
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