CrossFit Holistic – Silverbacks

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Warm-up

Tre varv:

7 thrusters 30/20

7 pullups

7 burpees

Metcon

Metcon (No Measure)

For quality, 2 rounds of:

10 ringdips

10 chest to bar

10 clean 60/40 (5 pc, 5 sq clean)

10 hspu

10 t2b

10 squat snatch 34/25

Utförs som ”EMOM”, dvs byte station varje helminut.

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
75 lb=34 kg

55 lb=25 kg

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
50 lb=22,5 kg (22,7)

35 lb=15 kg (15,9)