Mån 17/2

A.
Take 20 minutes to build to today’s 1-RM Deadlift
Scaled: E2M Deadlift x6 reps.

Work with slow tempo on the way down. Regrip if needed for good posture


B.
Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups (scaled, banded Pull-Ups)
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left) (scale weight if needed)
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right) (scale weight if needed)



Tis 18/2

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Bench Press x 3 reps @ 20X0
Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension. If you don’t feel powerful driving the barbell off of you, reduce the load and focus on speed.


Scaled: Every 90 sec, for 15 min (10 sets) of:
Bench Press x 6 reps @2020


B.
Five rounds for time of:
30 Double-Unders (scaled: 60 Single-Unders)
15 Push Presses (95/65 lbs) (scale weight if needed)
15 Push-Ups (scaled: on knees)




Ons 19/2


Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Assault Bike (or Rowing or Ski)
10 Burpee Box Jump-Overs (24″/20″)


Scaled:
400 m Run
20 Russian Kettlebell Swings (24/16)
15/12 Calories of Assault Bike(or Rowing or Ski)
8 Burpee Box Step-Overs




Tors 20/2

A.
Four sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%


Rest 2-3 minutes


Scaled: 4 sets of:
Frontsquats x 6-8 reps
tempo @2020


B.
For time:
50 Calories of Rowing on Concept 2
40 Toes to Bar
30 Power Cleans (115/75 lbs)
20 Front Squats (115/75 lbs)
10 Bar Muscle-Ups (or 20 Strict Pull-Ups)


Scaled:
40 Calories of Rowing
30 Feet over hip
20 DB Hang Power Cleans
10 DB Front Squats
5 Strict (banded if needed) Pull-Ups




Fre 21/2

Assault Bike Dirty 30
Then…


“CrossFit Games Open Workout 19.3″
For time:
200-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB)
50 Dumbbell Box Step-Ups (24″/20”)
50 Strict Handstand Push-Ups
200-Foot Handstand Walk


Time Cap = 10:00


Scaled:
For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl


Time Cap = 10:00


Both the lunges and handstand walk must be broken into 25-foot intervals, with 5-foot segments. You may not walk more than 25-feet in one direction without turning and walking back.






Lör 22/2

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
5 Strict Pull-Ups (scaled: kipping, banded, jumping. Only scale if neede)
10 Push-Ups (scaled: on knees)
15 Air Squats


Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.

ÖPPETTIDER


Som medlem går du in med Parakey både vid pass eller egenträning 05-23.


Icke medlem kontaktar Anton på:


0705324407 alt.


anton@crossfitangelholm.se

KONTAKTA OSS


Kullavägen 73, Ängelholm


info@crossfitangelholm.se


Tel: 0705 - 32 44 07