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CrossFit Holistic – Silverbacks

Magister Mikael

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Warm-up

Välj något av veckans tester som du inte hunnit göra.

Weightlifting

Back Squat (Back squat 3RM)

Shoulder Press (Press 3 RM)

Handstand Push-ups (Max: HSPU (skalning: max hand stand hold))

Pull-ups (Max: Pull ups/Muscle ups)

Max: Pull ups/Muscle ups

Clean (Clean 1RM)

Deadlift (Marklyft 3RM)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Thruster 42/30

pull up (skalning: pull up med band)

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
shoulder to over head 50/30

deadlift 50/30

box jump 61/51

500m Row (Time)

Max Effort 500m Row

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Pull up skalning med band

Skalning: halv Cindy

Metcon

Metcon (Time)

I par

Medans en jobbar håller den andra KB

Varje gång KB rör golvet=10 straff burpees

50 Wall balls 10/6

50 knees to elbows

1000 m rodd

50 front squat 50/30

50 push ups

50 Box hopp

50 situps

50 squat jumps

30 pistols

30 goblet squat med KB