Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E15S x 20 (5 min) 1 Power Snatch @ca. 50% 1RM

B. E30S x 10 (5 min) 1 Power Snatch + 1 OHS @ca. 60-65% 1RM

C. EMOM x 10: 1-2 Squat Snatch @ca. 80-90%

D. 10 -9-8-7-..-1 of:

Hang Power Snatch (ca. 30/20kg) + Lateral Burpess over Bar at ca. 85% -90% Effort.

*TimeCap: 10 min

ATH! Fókus á góða tækni fyrst og fremst. Nýliðar geta tekið HangPowerSnatch og þeir sem ekki hafa tækni/liðleika til að fara í Full Snatch gera Power Snatch + OHS eða Power Snatch með 2 sek pásu í lendingu.

Þrek101

Metcon (No Measure)

Chipper time! All three chippers have 9 min time cap. 90sec between chippers.

A.

100 SU – 10 Burpees

90 SU – 9 Burpees



10 SU – 1 Burpees

B.

12 Strict HSPU* + 60 Air squats

10 Strict HSPU + 50 Air squats

8 Strict HSPU + 40 Air squats

* Scale on boxes or with Dbl. Kb. Strict Press

C.

12 Russian swing + 12 SDHP + 1 Pull ups

10 Russian swing + 10 SDHP + 2 Pull ups

8 Russian swing + 8 SDHP + 3 Pull ups

6 Russian swing + 6 SDHP + 4 Pull ups

4 Russian swing + 4 SDHP + 5 Pull ups

2 Russian swing + 2 SDHP + 6 Pull ups

Athugasemdir

athugasemdir