Dagens pass

Måndag 21 juni

Metcon TC 50min  Hero, Bull


2 rounds for time of:
200 Double Unders

50 Overhead Squats, 135/95 lbs
50 Pull-ups Run
1 mi

Tisdag 22 juni

Teknik: PClean n Jerk with pause.  
4×2

– Paus in receiving position, both in clean and in jerk    

Lyftdel:
E90sek: 12min
1 Squatclean + 2 Jerk
Build  from 60%-85%

Metcon, two parts:  TC 20min

Part 1: Death by Squat clean
Start @ 5reps, add 2 reps each minute.
Weight is 50% 1 RM

When you fail, rest 1 minute.

Then:

4 rounds for time of:
200 m Run
5 Lateral Burpee Over Bars
7 Shoulder-to-Overheads 60/42.5 kg
10 Toes-to-bars

Onsdag 23 juni

Strength:
Romanien  deadlift 4×8 @70%  

Alt EMOM 12 mins:


Min 1: 4-6 Deadlifts, 75% 1RM
Min 2: 12 Goblet Box Step-ups, 24/16 kg


Metcon 1:  For time: TC 14min

40 Overhead Lunges, 50/35 kg Rx+: 60/42,5kg
Every 2min, run 200m Start @ 0:00

Metcon 2:AMRAP 10min

6 Backsquats 50/35kg 
9 Push-ups
12 Thrusters, 50/35 kg
15 Row Calories

Torsdag 24 juni

Strength Test: In 10min test:

-1 RM strict press 
-Max unbroken  strict pullups

At 12min:

EMOM 8min
Min 1: 6 rep Strict press @ 70% 
Min 2: 60 % of your max unbroken pullups


Metcon: TC 15min
KB DT

5 Rounds For Time

12 KB Deadlifts

9 KB Hang Power Cleans

6 KB Push Jerks

Post metcon Core:

Every 2 mins for 10 mins do:
6 Ring Rollouts
6 Hollow Rocks
6 V-Ups
6 Sit-ups

Fredag 25 juni 

Midsommarspecial med Hanna & Simon 

Trevlig midsommar önskar vi på CrossFit Mejeriet!

 

Lördag 26 juni

Min 1 Row Calorie

Min 2 Run 200 m

Min 3 Ski Erg Calorie

Min 4 50 Double Unders

Min 5 10 Airsquat 10 boxstep

Söndag 27 juni

Strenght

Db chest press  4×10 @65%  
Bottums up press 4 @6+6   
Strict toes to bar 4×10
Elevated Ringrows 4×10 
Seated Triceps press with DB:  4×8

Anytime during session divided anyhow:
50 GHD situps
50 sek L-sit

B) 
Metcon: TC 7min
400m run
10 Burpee
15 Pullups
20 SA DB STOH 22,5/15kg