A. Crossfit Total For max total load: 1-rep-max back squat 1-rep-max shoulder press 1-rep-max deadlift 3 attempts at each lift in each 4-minute window. Athletes will have a 4-minute window to perform each lift. Within that window the athlete

A. For max time: Freestanding handstand hold Alt. träna på ditt handstående mot vägg, TC 10 min B. For load: 1 rep max shoulder to overhead, TC 12 min C. 2009 CF Games Event 8 AMRAP20 15 Cleans 60/40

FREDAGSFYS In team of 2, TC 50 min A. Girls Mash-up 10 clean & jerk, 60/40 kg 10 snatch 21 pull ups 21 deadlift 21 HSPU 50 wallballs 10 clean & jerk 10 snatch 15 pull ups 15 deadlift

Triple 3, TC 45 min For time. Divide anyhow: Row 3,000 meters 300 double-unders Run 3 miles

A. DB chest press 4 x 10 @65% Bottom up press 4 x 6+6 Strict toes to bar 4 x 10 Elevated Ringrows 4 x 10 Anytime during session divided anyhow: 50 GHD situps 50 sek L-sit B. 2008

Alt EMOM40 5 tire flip 20 russian twist 6 DB box step up 30/22,5 kg 10 KB swing 40/28 kg 30 sec dead hang 1 sandbag clean + 10 m carry + 1 sandbag clean + 10 m carry

”Bull” 2 RFT, TC 50 min 200 Double Unders 50 Overhead Squats, 60/42.5 kg 50 Pull-ups Run 1 mile run

A. Teknik, 10 min Power clean & jerk w. pause in receiving position (both clean and jerk) 4×2 B. Lyftdel, every 90 sec for 12 min 1 Squatclean + 2 Jerk, 60% – 85% C. Metcon, TC 20 min