Basic Gym

Morgonpasset.
• RX -
3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (51 cm)
1:00 push presses (25/34 kg)
1:00 row for calories
• Rest 1:00 between rounds.

• INTERMEDIATE -
Same as Rx’d

• BEGINNER -
3 rounds for reps:
1:00 wall-ball shots (3/4 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (15/20 kg)
1:00 box step-ups (30/51 cm)
1:00 push presses (15/20 kg)
1:00 row for calories
1:00 rest

Lördagens Hyrox 🌟🌟🌟🌟

Lördagens CrossFit pass.
• RX -
For time:
21 power cleans (40/60 kg)
21 high-ring dips
15 power cleans (55/80 kg)
15 high-ring dips
9 power cleans (70/100 kg)
9 high-ring dips
• Perform a muscle-up to get to the high rings before beginning each set of dips and again anytime you need to break the reps.

• INTERMEDIATE -
For time:
21 power cleans (35/50 kg)
21 ring dips
15 power cleans (40/60 kg)
15 ring dips
9 power cleans (45/70 kg)
9 ring dips

• BEGINNER -
For time:
15-12-9
Power cleans (15/20 kg)
Foot-assisted ring dips

Fredag eftermiddagens krigare🌟
2 rounds for time;
150 DU
100 airsquat
50 DB sn**ch

Lunchpasset.
• RX -
2 rounds for time:
150 double-unders
100 air squats
50 alternating DB sn**ches (15/22.5 kg)

• INTERMEDIATE -
2 rounds for time:
75 double-unders OR 225 single-unders
100 air squats
50 alternating DB sn**ches (10/15 kg)

• BEGINNER -
2 rounds for time:
50 single-unders
50 air squats
25 alternating DB sn**ches (6/8 kg)

Morgonpasset.
• RX -
2 rounds for time:
150 double-unders
100 air squats
50 alternating DB sn**ches (15/22.5 kg)

• INTERMEDIATE -
2 rounds for time:
75 double-unders OR 225 single-unders
100 air squats
50 alternating DB sn**ches (10/15 kg)

• BEGINNER -
2 rounds for time:
50 single-unders
50 air squats
25 alternating DB sn**ches (6/8 kg)

Såhär glada blev BasicFit gänget när de såg att det var 3 x 10 min Amraps på schemat idag😅💪

Kvällens CrossFit pass.
• RX -
For time:
400-m farmers carry (15/22,5 kg)

right into ...

10 rounds:
5 burpees
2 rope climbs

• INTERMEDIATE -
For time:
400-m farmers carry (10/15 kg)

right into ...

10 rounds:
5 burpees
1 rope climb

• BEGINNER -
For time:
200-m farmers carry (6/10 kg)

right into ...

10 rounds:
4 burpees
2 pull-to-stands

Morgonpasset.
• RX -
For time:
400-m farmers carry (15/22,5 kg)

right into ...

10 rounds:
5 burpees
2 rope climbs

• INTERMEDIATE -
For time:
400-m farmers carry (10/15 kg)

right into ...

10 rounds:
5 burpees
1 rope climb

• BEGINNER -
For time:
200-m farmers carry (6/10 kg)

right into ...

10 rounds:
4 burpees
2 pull-to-stands

Team of 2 för BasicFit! 💪 Givetvis utomhus i sensommarvärmen! ☀️😅