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Junior CrossFit 9-12 år. Start söndag 20 sep.

CrossFit Holistic – Silverbacks

Magister Kalle Håkansson håller låda!

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Warm-up

Teknik: tall clean + hang clean

Weightlifting

Hang Clean (2-2-2-2 (stigande vikt))

On the minute

Metcon (No Measure)

OTM 8 min

Varannan minut: 6 x renegede row

Varannan minut: 10 hängande benlyft (skalning: fällkniv)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

3 x hang clean 50/30

6 x front squat 50/30

9 x marklyft 50/30

12 burpee

Metcon

Metcon (Time)

TNT (aka Kalle special)

I lag om tre;

60% av 1RM

500 m rodd (alla ror)

150 back squat

150 deadlift

500 m rodd (alla ror)