AF WEEK 9 Day 1 TEST WEEK

WEIGHTLIFTING:
“OLY test”

E2MOM x7:
Snatch
1x3, drop and go
2x2, drop and go
4x1

Target: build up to a 1RM of the Day.

Rest as needed, then

E2MOM x7:
C&J
1x3, drop and go
2x2, drop and go
4x1

Target: build up to a 1RM of the Day.
Snatches and Cleans can be power and/or squat versions

120 min
WU 15 min
1.GS
A. Bfly/bfly CTB for 40 min
- Bfly x 20 reps
- Bfly pull ups, building height up each set, total of 50 reps

B. HSPU Capacity:
For time:
30 Kipping HSPU
Time: 5.30, 10 x 3

C. Rope climb practice for 15 min

2.Conditioning
A. 3 rounds for time w/ a partner:
300 m Run
6 Rope climbs
30 Partner wall balls
30 Box jump overs
Time: 16.07

3.Accessory
A. 3 sets:
10+10 s Hip flexion lift off hold
15+15 s Single leg glute bridge hold

Crossfit Endurance

“Rugrats”

On the 4:00 x 5 Rounds:

9 Box Jumps Over

15 Dumbbell Front Squats 2x22,5/15

15/12 Calorie Bike or 22/18 cal Row

Rest day, total workouts of the week 11 h, x 5

Metcon- ti
Aer -
Squat - 3605 kg
BB - to, la

Gymnastics
Pull up -
CTB - 50
TTB - 40
HSPU - 60

MU - 35
BMU - 10
Bfly - 35
Bfly CTB -
HSW - 40 m.

Recovery
Sleep +8 h - 1/7
Avg. tt. bed - 22:35
Avg. t. asleep - 7 h 30 min
Avg. EA - 40 kcal/FFM

For Time @ 75%
Row 500m
14 Jump Lunges
12 Sit Ups
rest 2mins

For Time @ 80%
Row 500m
10 Box Jump Step Down 24/20"
10 Toes to Bar

rest 2mins

For Time @ 85%
Row 500m
14 Wall Balls 20/14lbs
12 GHD Sit Ups

*with the increased percentages show an increase on your row times

AMRAP 9

5 Ring MU
30 Du´s
2 Squat snatch 70/57,5kg

Lämmittely ja mobility

Harjoitellaan tempausta 15min
-lisätään painoa joka toistoon

Metcon:
Aikaa vastaan 3kierrosta
15 istumaannousua
12 seinäpalloa
9 tangon yli burpee

Loppuvenyttelyt

Banded deadlift 5x5 reps

• 20 Min AMRAP of:
BB Shoulder Press (40/30Kg) 21 reps
Run 800 m

Maastavetotekniikka

5 x 5