september 2018

01/10

3 Rounds for time:

10 kb Snatch Left arm

10 single Left arm OHS

10 L pull ups

10 kb Snatch Right arm

10 single Right arm OHS

10 L pull ups

24/16 kg

Time Cap 24 min

___________________

Skills

Handstand walk

Wod

Amrap 12 min

40 sec Hs/ skalning

15 Gobletsquats 32/24

30 DU

30/09

AMARAP 28

Varannan övning

28/21 cal rodd

28 wallballs 10/6 kg

28 push ups

28 T2B

28 Ringrodd

–————

Basic pass

Deadlift

Teknik

Wod

Amrap 13 min

13 deadlift

13 fällkniv

13 Pushups

27-09-2018

Dagens

For time:

30m Handstand walk

9 Power Clean

25m HSW

12 P. Clean

20m HSW

15 P. Clean

15m HSW

90/60kg

5m sträckor för HSW

Skills:

Double/tripple-under

AMRAP 10min

10 Front Squat 60/40kg

40 DU

100m löp

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    info@gripencrossfit.com

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