Torsdag 15 augusti 2013

Postat av Crossfit Växjö,

Medium Pass

2-2-2-2 Power Clean @ 60-70-80-90% 1RM

WoD #1

5 rounds for time of: 
12 Goblet Squats (24/16kg)
12 Pushups
Run 200 meters

WoD # 2

20 Deadlifts (80/50kg)
30 Broadjumps (180cm/150cm) 
40 Kettlebell Swings (20/12kg)
50 meter Bear Crawl

Advanced Pass

2-2-2-2 Squat Cleans @ 60-70-80-90% 1RM

WoD #1

5 rounds for time of: 
12 Goblet Squats (32/20kg)
12 Hand Release Pushups
Run 200 meters

WoD # 2

20 Deadlifts (100/60kg)
30 Broadjumps (180cm/150cm) 
40 Kettlebell Swings (24/16kg)
50 meter Bear Crawl