MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Week 5 Training 1

Odense Crossfit program wallballs

Warm up

2 Rounds

1 min of Disolations with stick
1 min of Kneeling circles on wall
1 min of Wall squat w. twist 

2 rounds with empty barbell

5 x Snatch deadlift
5 x Muscle snatch
5 x Snatch balance
5 x OH squats
5 x Power snatch
5 x Squat snatch

A) Snatch complex

Use around 65-75 % of the weight from your 1RM Power snatch last week.

E2MOM 10

Comment: Do some warm up sets and then use around 65-75 % of the weight from your 1RM Power snatch last week. It’s not supposed to feel heavy.

b) Push press

4 sets of 4 reps Push press

Rest as needed

Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

C) WOD 

3 rounds of AMRAP 5

8 Double DB Thrusters @2x10/15 Intermediate: @2x12,5/17,5
10/12 cal row
5 Burpee box jump over

Rest 2 min between rounds

Total time: 19 min

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