CrossFit Holistic – Silverbacks

1900-1930
Valfri styrkedel!

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Weightlifting

Bench Press (5×5)

Weightlifting

Power Clean (Hitta dagens 1RM)

Weightlifting

Sumo Deadlift (1×3)

Metcon

Kl. 1930-1950

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 min

”Olausson 1000”

21/15 Cal Row

15 T2B / knees to elbows

9 Pullups / Ringrows

Metcon

Kl. 1950-2015

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 min

12 Power cleans 50/35

9 Deadlifts

6 Burpees over the bar

3 Shoulder to over head

Rx+ 70/50

Core work

Kl. 2015-2030

30s Max Hold Viktad planka

Någon som kan slå Olaussons 100 kg viktplattor + en Kim Lilja ??