CrossFit Jessheim – CrossFit
Upper Body Strength EMOM IV (AMRAP – Reps)
EMOM @ 8 min
6 Eccentric Pull-Ups, 3 sec down
5 x (1 Push-Ups + 2 alt Renegade Row), 22.5/15 kg
Fitness:
4 Eccentric Pull-Ups, 3 sec down
5 x (1 Push-Ups + 2 alt Renegade Row), 15/10 kg
Advanced:
6 weighted Pull-Ups, 15 kg/ 7.5 kg
5 x (1 Push-Ups + 2 alt Renegade Row), 30/20 kg
A tough Chipper (Time)
For time:
10 burpee BJO, 24/20»
20 Cal Row
30 BJ, 24/20»
30 T2B
20 HSPU’s
10 Manmakers, 2 x 22.5/ 2 x 15kg
TC: 14 min
Manmaker = 1 Push up, 2 alt renegade row, 1 cluster
Fitness 1:
10 burpee BJO, 24/20»
20 Cal Row
30 BJ, 24/20»
30 T2B
10 HSPU’s, 6 cm increaser
10 Manmakers, 2 x 22.5/ 2 x 15kg
Fitness 2:
10 burpee BJO/step-overs, 24/20»
20 Cal Row
30 BJ/ step-ups, 24/20»
30 knee raises
20 HR Push-Ups
10 Manmakers, 2 x 15/ 2 x 10kg