CrossFit Holistic – Silverbacks
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)