Æfing dagsins

24.09.2018
CrossFit
Metcon
A. E2M x 4 sets
8 Deadlift @ca. 60% 1RM (no tng)
*Be explosive!
B. Alt EMOM x 18 min
B1. 5-7 TNG Power Clean @Heavy-ish weight
B2. 1 min Row @85-90% effort (anyhow)
B3. 1 min 15m really easy shuttle-runs
GrandaFit
Metcon
A. E2M for 3 rounds
8/8 Barbell Slow Split Stance Good Morning

B. 4 sets for time and quality (rest 2 min between sets)
50 DU / 100 SU
10 dbl KB Swing
10 dbl KB Front Squats
5 dbl KB burpee box step over
50m Heavy Farmers walk
StrongFit
Metcon
A. E2,5M x 4 sets AHAFA (@ca. 75%1 RM)
5 Deadlift (perfect form- No TNG)
B. Alt EMOM x 12 min
B1. 10 Romanian Deadlift @ca. 60% of your max in A.
B2. ca.15-20 Floor Superman
B3. ca. 10-15 Box Jumps (land in power position)
C. Alt EMOM x 9 min (3 set each)
C1. 20 Alt Weighted Step-ups on box @90% effort (Box ca. 50cm)
C2. 5-10/5-10 BW Single leg Hip Thrusts
C3. Ca. 30-45 sec Hollow hold

 

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