hvem er vi?
MuscleFit Program er et træningsprogram lavet af erfarne trænere med baggrund inden for træning og sundhed. Programmet fokuserer på styrke, vægtløftning, gymnastik og konditionstræning. Vi tilbyder også personlig coaching og fremskridtssporing gennem en app. Velegnet til alle niveauer

MUSCLEFIT PROGRAM - ET TRÆNINGSPROGRAM

Dagens program til din træning

Week 3 Training 2

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

2 Round - with a stick

10 x Dislocations
10 x Sotts press
10 x Overhead squat

3 Rounds - with empty BB

5 x Snatch deadlift
5 x Snatch pull
5 x Hip Power snatch
5 x Overhead squat

A) Power Snatch

5 sets of: 2 x Hang Power Snatch + 1 x Power Snatch

Rest 2 min between sets.

Comment: Do some warm up sets and then build up in weight over the 5 sets.

With this weight do

EMOM 5

1 x Hang Power Snatch w. 3 sec pause in your hang position (above knees).

B) Rope Climb

5 Rounds

1 Rope Climb (get as high as possible)
10/14 cal assault bike

TC: 9

c) WOD - For time

3 Rounds

10 Burpees over bar
12 Deadlift, @30/45 Intermediate: @35/50

Rest 1 min

3 Rounds

8 Burpees over bar
10 Back squats, @30/45 Intermediate: @35/50

Rest 1 min

3 Rounds

6 Burpees over bar
8 Shoulders to overhead, @30/45 Intermediate: @35/50

TC: 15

Comment: Back squat = Do a Clean and then push press over your head to your back rack position.

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